Middle Body: Isometric Sit Up

 

Muscles Used: Rectus Abdominus (Abdominals or Abs)

 

Equipment Needed: Mat or towel to lie on (optional)

 

Instructions:

1. Lie with your back flat against the floor.
2. Bend your knees and place both feet on floor.
3. Place hands behind ears, gently supporting your head, but not holding or lifting your head up. Do not interlace your fingers together.
4. Push your lower spine flat against the floor. Pretend there is a zipper holding your lower spine to the floor (starting position). (see photo A)
5. Slowly lift your shoulders off the floor, using the strength of your abdominal muscles. As you lift, imagine you are squeezing your belly button into your spine (lifting position).
6. Place your hands on your upper quadriceps and hold this position for a count of 16. This is an isometric or held muscular contraction. (see photo B)
7. Exhale (breathe out) as you lift and hold while you move your hands from upper quadriceps to behind your ears.
8. Inhale (breathe in) as you slowly lower your shoulders back to floor (starting position).
9. Repeat exercise for a set of 8.

Photo A	Photo B

 

Remember:

• Do keep your spine flat on the floor.
• Continue to breathe.
• Do move slowly. Rushing to complete a higher number of isometric sit ups could injure your back.
• Do use a controlled abdominal squeeze, without rocking or swinging.
• Do keep your fingers loose and unlaced behind your head.

 

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