Situps

Abdominal Muscle

Rectus abdominis

Quadriceps, vastus lateralis Quadriceps, vastus medialis

Quadriceps, rectus femoris

Biceps femoris, short head Semimembranosus ..

Serratus anterior

Peroneus iongus

External oblique

Gluteus medius

Tensor fascia lata

Gluteus maxlmus

Soleus

Gastrocnemius, lateral head

Biceps femoris, long head

Semitendinosus

PERFORMING THE EXERCISE WITH A PARTNER ANCHORING THE FEET

Lie on the back, with knees bent, feet flat on the ground, and hands behind the head:

• Inhale and raise the torso by rounding the back.

• Exhale at the end of the movement.

• Return to the initial position without touching the ground. Continue until a burn develops in the abdominal muscles.

This exercise works the hip flexors as well as the obliques, but It mainly acts on the rectus abdominis. Variations:

1. Having a partner hold the feet makes the exercise easier.

2. Extending the arms forward makes the exercise easier for beginners.

3. Working on an incline bench makes the exercise more intense.

VARIATION ON AN INCLINE BENCH

The greater the angle, the greater the effort.

Comment: Because, in general, a woman's torso is not as bulky proportionate to the legs as in men, performing sit-ups without lifting the feet off the ground is easier for women than for men.

Q] The movement.

® Variation with arms extended to make the movement easier.

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