Use these variations to a sit up to strengthen your core and shape your body.

 

DUMBBELL CROSSOVER PUNCH

  • Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold weights in both hands at your chest with your elbows on the floor.
  • Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you “punch” your right hand to the outside of the left knee.
  • Bring the right hand back to your chest as you untwist, bringing your torso back to the center, and roll down to the ground.
  • Repeat the sit-up, twisting to the right side to complete one rep.

 

CRUNCHY FROG

  • Begin sitting, balanced just behind your sits bones, and rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
  • Exhale, pull your navel to your spine, and lean back slightly as you open your arms to the sides and straighten your legs.
  • Inhale and return to the starting position to complete one rep.

 

 

 

PILATES ROLL DOWN

  • Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
  • Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor.
  • Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.

 

HALF BANANA

  • Start lying on your back with your arms reaching toward the ceiling.
  • Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat, then perform on the other side. This completes one rep.

 

 

 

V CRUNCH

  • Lie on your right side, with your left hand behind your head and right hand on the floor.
  • Press down into your right hand as you raise your straight legs off the floor, bringing your torso toward your legs.
  • Lower yourself back to the floor with control. This completes one rep.

Be sure to perform this exercise on both sides.

 

 

T CROSS SIT UP

  • Begin lying on the floor with your arms out wide to the sides, making a T with your body.
  • Sit up lifting your right leg, and twist to bring your left hand to your right toes. Slowly roll back down, and repeat on the other side.
  • This completes one rep.

 

 

 

 

DIAMOND SIT UP

  • Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
  • Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.

 

 

 

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