Abdominal Bent Knee Situps
Arms on top of head
   

Main muscles involved: Abdominal wall, Rectus abdominus

Most suitable for: Beginner to intermediate.


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Starting Position
Lie on your back with your feet flexed with your heels close to the buttocks. Your hands should be placed on top or at the side of your head. Make sure the lower back is firmly pressed into the floor.
TIP: The further up and away from the body the hands are placed the more load is placed on the abs and the more difficult the exercise.
Concentric Movement - Beginner Mid Point
Keep your feet, lower back and buttocks on the floor, place your chin on your chest and curl your torso upwards. Your shoulders need to come off the ground only a few inches max with your lower back firmly in contact with the floor.
TIP: Use a smooth motion and never jerk off the floor.
Advanced Mid Point
For people with advanced flexibility, it is possible to come up further off the ground. Once at your mid point hold the contraction for a second. Raising this far off the floor involves the hip flexors and is not recommended for those seeking health fitness benefits.
TIP: Only rise this far off the ground if advanced or performing sport specific training.
Eccentric Movement - Lowering Phase
Lower the torso by allowing it to uncurl under your complete control. Keep your lower back, feet and buttocks in the same position.
TIP: This is an important part of the movement and must be performed under your strict control. Your body must not be allowed to simply drop back to the floor. This lowering phase should take one second or more. Increasing the lowering phase to longer than 4 seconds is not recommended and may cause unnecessary muscle damage.
End Position - ready for next rep

Return to the starting position with your head facing upwards. And repeat.

For maximum abdominal benefits and exercise effectiveness...

Use proper form under your complete and deliberate control.
Perform low to medium reps (10-20) and practice progression.
Lower your bodyfat level so you can see your well defined abs through aerobic exercise and healthy diet modifications.

                           
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