Abs WorkOut | Get A Six Pack Abs

Sit Up Variations

The sit up is one of the most basic and recognised of all exercises and is the go-to method for building strong abs. Overtime however our bodies can adapt to an exercise to such a point where it becomes almost pointless to continue to use the same movement. This is why bodybuilders use a process called ‘muscle confusion’ to mix and match variations of exercises to ‘keep the muscles guessing’.

Fortunately the humble sit up is an incredibly versatile exercise and can be altered in a variety of ways to change the focus and mix it up. Bellow are a list of variations.

1. Use a stick behind the head between the hands. This is an advanced move and users should be careful not to ‘push’ the stick into the back of their head. This way the abs become even more isolated.
2. Use punches at the end of a sit up and hit a bag or pad in front of you.
3. ‘Twist’ at the end of each sit up bringing your elbows to alternate knees.
4. Sit up while on an incline bench to provide more resistance from gravity and to change the angle and so the exact part of the abs used.
5. Sit up while holding weights or a medicine ball to your chest to increase the resistance. Again this is a fairly advanced option.
6. Hold the sit up at the most difficult position or go more slowly while lowering to engage the slow twitch muscle fibres and improve endurance.
7. Alternate between sit ups and crunches.
8. Have a friend firmly but gently strike you in the abs every time you lie down – this forces you to tense in the relaxed state to avoid getting winded.
9. Combine variations: hold weights while on an incline bench, twist while on an incline bench, punch holding weights etc.

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