Sit up variations exercises trainings and workouts

Sit up variations exercises trainings and workouts

Written by: Jeffrey Koelewijn from Holland
Artist photographer and sportsman


Exhale on the way up and inhale on the way down

Normal sit ups:
Feet on the ground and knees up
A good sit up is done by almost touching the knees with the upper body

Normal
 The hands can be done behind the head or somewhat clamped to the body
Sideways
 Here the hands are behind the head
 The left elbow touches the right knee and the right elbow touches
 the left knee
 this can be done 2 or 1 per sit up
Punches
 Here the hands are somewhat clamped to the body or in
 a fighting position
 2 punches in the up position


While in the normal position:
Touching the knees
 Touch the knees with the tips of the fingers
Touching the knees sideways
 Left fingers touch the right knee and right fingers touch
 the left knee
Holds
 Touch and keep touching the knees for for example 10 or 20 seconds
 and then doing that over and over again for a desired amount of times


While on laying on the back the feet are lifted of the ground
and make around a 90 degree angle at the hips and knees
The hands are placed behind the head while the elbows stick out

Elbow to the side of the knees
Elbow to knee side ways
 Left elbow touches the right knee and the right elbow touches the left knee
 A cycling like motion is made


While feet and back of the floor

Hold
 Just hold the position
Up and down
 Moving the legs up and down
Crossing
 Right foot over left foot and left foot over right foot
 making crossing motions
Wide and close
Touching the feet
 Touch or almost touch the feet by raising the upper body and the legs


Sets and reps:

Normal sets
 3x30 for example
 or 3x100
Pyramid sets
 20-30-40-30-20 for example
3x3x30
 3 sets of 3x30
Extra:
Until feeling the muscles
Almost until failure
Until failure
Extra:
In the warm up
Just here and there
Serieus, for steel abs