safe way to do situps?
440696
First and foremost, stay away from any ab machine you see on TV as they are simply a waste of money and barely effective.\n\nIt is also important not to confuse the term sit-ups with crunches which are the effective method to exercise your upper abdominals.  The abdominal muscles work just like any other muscle and have to be challenged as such. If you want muscular abdominals, you have to challenge them with resistance and good form just like you would your chest, your back or any other muscle for that matter. Targeting the correct energy system is imperative. This means you should never enter into the aerobic phase of this exercise, ideally keeping it under 2 minutes at most. \n\nThink of rolling a carpet and contracting fully on the top of the movement and squeeze. If you do them correctly, you shouldn't be able to do more than 30 crunches. Any more than that, and you're probably doing them half-azz, incorrectly or with a partial range of motion.\n\nFor the upper abs, focus on crunches which effectively work the abdominals better than sit-ups or any machine on the market.\n\nFor the lower abs, keep in mind there is very little muscle tissue there so decreasing levels of body fat is the most effective way to bring out the best in this area. Hanging leg raises, v-situps and reverse curls are among some of the best exercise for this region. Always make sure your pelvis curls up to maximize lower abdominal contraction during these exercises.\n\nAs far as fat loss and getting ripped goes, cardio, cardio, cardio. Abdominal exercises alone will never burn fat from your abdominal area.  You must do cardiovascular exercise to accomplish this.  Cardio is best in the morning, on an empty stomach at about 70-80% of your maximum heart rate for about 30-45 minutes. This combined with a common sense diet will quickly shed body fat so you can actually see those abs you've developed. \n\nI would encourage you to seek the advice and guidance of a personal trainer in your area for further education on these principles. Please ensure you start off at a very basic level for crunches and cardio if you are a beginner.\n\nHere's a good list of ab exercises:\nhttp://preventdisease.com/fitness/Strength_Exercises_abdominals.html
833988
sit ups\nnobody really gets it but if you do them correctly, it doesn't hurt and it isn't a pain! I do around 200 every night and I have basically have a 6 pack! you do have to eat healthy though..
387973
you cant just do situps, you need to do cardio, back in high school, i would do 50 one way, 50 another, 100 side to side, and dead bug for one mintue
203812
I do situps on a fitness ball (one of those big bouncy balls). I lie on it with it on my lower back, hands on temples and legs at a right angle with feet on the floor. Then from the lieing position with my head back I SLOWLY use my abs to raise my body up to the sitting position for one rep. I do 3Sets of 10reps with about 30seconds rest between and try to make each rep last for about 4 seconds. On each rep Im moving slow enough and using my abs as much as pos that my body shudders... which is what you want it to do. Usualy in a good lot of pain after.\n\nIf i cant get access to a fitness ball i apply the same techneque to normal situps. Works well but is always a little better on the ball.\n\nI did this every other day but i sugest to do it everyday. Should get you a 6 pack in about a month. worked wonders for me.\n\nChris
1172324
1- Weighted crunches\n2- Weighted incline sit-ups\n3- Weighted sit-ups\n\nThe best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.\n\nIf you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.\n\nAs a further alternative, you can lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.\n\nOn each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase, it's time to add more days off between your workouts.\n\n\nit's no mystery
884871
crunches and push ups, for crunches you only bend your stomache upwards, as if u were crushing nuts on ur belly, dont do situps, bad for the lower back\nnow push-ups are good, and there are differemt kinds for different muscles!\nok so we start with your hands shoulder width apart. this works out your chest. next you put your hands very close together, touching, as if your making a diamond with your hands. this works out mainly your triceps. next put your hands further out then shoulder width. this workd out shoulders and a little bit of your back. obviousely all are push ups so they work out your chest always. for added dificulty put your feet on a chair to do them, this applys more weigh. it also works out upper chest rather than mid chest, same deal if u elevate your front half, but only slightly on this one because this aleviates weight, the higher this slant the easier, but it works lower chest\n\nhopes this helps with ur limited space
332315
u ccan do this at home and its easy and very quick results ,place ur arms on the seat of the sofa and do press ups.easy,with fast results.Or,u could always wear a shrud on top of strapless.trendy funky and sassy
1058207
Jack Knives.....\nU bend ur body in half and reach for ur feet, then go back down to the laying position with ur back and shoulder blades on the floor. then repeat the jack knife motion.\nThrow Downs....\nGrab a partner and while ur on the floor laying down lift ur legs and ur partner stands by ur head, u grad ur partners ankles for support and ur partner throws ur legs down. The exercise is DONT LET UR LEGS TOUCH THE FLOOR. It works ur lower abs like crazy..... I'd say 30 minimum e/time u do it.\nHope that helps
1058816
lay flat on your back, with your hands palm down at your side, put your legs together and lift them off the ground about 6 inches for as long as u can stand it.  this helps to work the lower (harder to tone) abs.
800671
Definitely sit-ups. If you can't do a full one, do some crunches. Best to start by lying on your back, then get a chair or stool where you can prop your the heels of your feet. This is to prevent strain on your back. Also good if you can't find someone to hold your feet up.\n\nNow, put your hands on your nape and start lifting your head so you're bending in the middle. Do repetitions of about 5 every 2 minutes (rest for at least 2 mins) until you're not struggling anymore. Then increase to 10 until you reach 50. Don't forget to breathe properly when doing this. Then maybe you can do 100 everyday.\n\nGood luck.
885524
Bend your knees.  Get your butt low and your back relatively straight.  Grasp box and lift.\nTo lessen chance of injury, wear a lifting belt.
137636
i heard situps are good. also, i like taebo because it tones your whole body.
967108
eat good and do crunches and situp, my girl did the ab lounge and that worked
389871
Best way is bouncing boobs
244900
backwards leg crunches. Stand in straight up position and step backwards until one knee alomst touches ground
837727
Lie on your back and relax completely so that your ab muscles are slack.  You can gently massage the abdonmen area and the gas bubble will move down the intestine until you fart.
280643
Full situps don't do much good and generally don't work out your abs very well.\n\nCombine a bunch of different exercises and listen to your body as you do them.  You will be able to tell (by the burn) which muscles you are truly working out.\n\nFor lower abdomen...lay on the floor and raise your legs (point the toes) about 6" off the floor...hold for as long as you can and let them down.  Be sure to breathe.\n\nFor upper abs... do crunches...slow and controlled...do not put your hands behind your neck as your tendency will be to bend the neck...pretend you have a string going from your chin to the ceiling and raise your shoulders off the floor...use your stomach muscles to lift...not your arms or thighs.\n\nVariations... twist crunches...raise and twist slightly to each side.\n\nBicycle leg lifts...same as before except when you hold your legs...pretend you are on a bike.\n\nYou can also stretch your arms forward as you lift your legs and try and get your fingers just past your thighs...pay attention to where your muscles are burning as this is the best indicator of which muscles you are actually working out.\n\nBuy a work out ball and do cruches on it.\n\nPlay around with it and have it...many excercises you can make up on your own if you listen to your body.  If you at any time feel like you are pulling something...stop.  If another group of muscles is burning more than your stomach..modify what you are doing.