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Featured Move: The Basic Sit-Up

written by Jody Miller, M.A., RCEP
co-author Marsha Seidelman, M.D.
on Thursday, 16th October ,2014

This is the first of several demos of different varieties of sit-ups. When used together and done properly, they'll help strengthen the core by working the many muscles from the abdominal to the pelvic region.

The first is a modified sit-up which targets the rectus abdominus, the long muscles running vertically along your midline. Start by lying on a flat surface, with feet flat on the floor, hip-width apart and knees pointed to the ceiling. The low back should be slightly off the floor in a neutral pelvic position. Place your hands behind your head and tuck the chin toward the chest very slightly, so your eyes are looking straight up at the ceiling. Lift and lower your upper body slowly, 2 counts up, 2 counts down, without using your hands to pull your head forward.

Continue to repeat in a smooth pattern, gradually increasing the number of repetitions over time. If your neck feels the tension, stop to relax, turn your head from side to side and resume sit-ups if it feels comfortable. Stay tuned for more variations and challenges.

Tags: modified sit-up, core exercise

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