Health & Fitness
Better Than Crunches
Build a strong core with just this one exercise. No more crunches, just real sit-ups and real strength.
This is the best, most efficient core exercise I've ever come across. If you do this exercise 3 days per week, and keep aiming to progress your repetitions and time, you'll make huge strides toward strengthening your core.
Here's how to do it:
Step 1: Static Full Sit-Up
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To do a full sit-up, find something to weigh down your feet so they don’t come up. Use a couch, desk, or another person. Begin by setting your knee angles at 90-degrees. Start with your chest close to your knees. Then you’re going to arch your lower back and lean back until your hips are 90-degrees. You may begin to shake. Remember to keep your knees just a few inches apart (about 4”). Puff up your chest and keep the arch in your lower back. Hold for one minute.
Step 2: Active Full Sit-Up
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Once you're able to do the static full sit-up for one minute, you can progress to doing repetitions of the exercises. To do the active full sit-up, start in the same position you were in before, in the static full sit-up. Now lower your body down, keeping your back arched. Touch your elbows, upper back, and the back of your head to the floor at the same time. Now return to the starting position using leverage from your feet. It's crucial to keep your back arched during this entire movement.
Step 3: Increase the Repetitions
When you first do full sit-ups, you'll be surprised at how hard they are. Start small, and work your way up slowly. The following progression should take two to four weeks at each level:
- Level 1 - 1 set of 5 repetitions
- Level 2 - 2 sets of 5 repetitions
- Level 3 - 3 sets of 5 repetitions
- Level 4 - 3 sets of 10 repetitions
- Level 5 - 3 sets of 15 repetitions
The progression will get your abs in tip top shape, in a very short period of time.
Keep moving,
Chris
Chris Janke-Bueno is the owner of My Core Balance in San Jose, CA. To schedule a consultation call (408) 883-4442, or e-mail chris@mycorebalance.com
The opinions expressed here are the blogger's and not necessarily those of the local editor's or anyone affiliated with Patch.
