Sport Specific Sit-Ups
Sport Specific Sit-Ups
Athletes need strong stomachs in a full range-of-motion, and crunches just won't cut it. They need strong midsections for spinal stabilization, explosive throwing movements and acrobatic-type movements as well. Sit-Ups works primarily the upper portion of your abs as well as your obliques because you are performing spinal flexion.
Instructions
- Lie on your back with knees bent and feet flat while grasping the medicine ball with your arms pointing straight up and elbows slightly bent.
- Rise up off the floor and curl your upper body toward your knees while initiating the movement with your stomach.
- Contract your stomach as hard as you can at the top of the movement while throwing the ball to your partner.
- Return to the floor and rise up again to receive the ball and repeat the movement.
Tips
- Make sure you initiate the movement with your abs and don't just jerk yourself up with every muscle in your upper body.
- Concentrate on keeping the ball from falling below your chest.
- Have your partner do defensive slides for a few sets and come up and throw him/her the ball at a left or right angle to work your obliques even more.
- Explode on the upward movement and when you throw the ball, but you should resist and come back in a more controlled manner but not necessarily slow.
To ask a question about abdominals, go to the abdominal forum.
Return to the Abdominals Workout Center.
*As always, you should consult your physician before starting an exercise program.
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