How To Keep Feet On Floor During Sit Ups

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Sit down ups are an excellent core muscle practise that target your abdominal muscles, hip flexors, and lower back. When washed slowly and carefully, sit ups will not cause dorsum pain, and instead can aid digestion, build muscle, and ameliorate posture over time. Read on for tips to help you conquer the sit up, learn cadre-burdensome variations, and add sit ups into your regular exercise routine.

1. ane

   Outset by lying on your dorsum with your knees bent. Sit ups work all-time if you lot do them on a soft surface, such as a mattress. Proceed your knees aptitude at a 90-degree angle, with your anxiety apartment on the floor.^[ane]

   • You may be more comfortable if you lie on an exercise mat while you're doing sit ups.

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   Put your fingertips on the back of your ears. Your elbows should be bent and pointing out at your sides. Cupping the back of your ears with your fingertips — as opposed to placing them on the dorsum of your head — tin can help forestall you from pulling yourself upwardly past your neck as you're doing sit ups.^[2]

   • You tin can too cross your arms over your chest or concur your arms slightly above the floor and then they're parallel to your sides.

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   Lift your torso up as close to your thighs as possible. Exercise this with a smooth, steady motion, keeping your feet flat on the flooring. When you're done lifting your torso, your lower dorsum should be off the flooring.^[3]

4. 

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   Lower your trunk downwardly to the floor so you're dorsum in the starting position. Like you did when you lifted your torso upwards to your thighs, employ a smooth and steady motion as yous lower information technology down.^[4]

   • Once you're dorsum in the starting position, yous can repeat the exercise if you want to do more reps.

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   Do iii sets of 10-15 reps. Give your body a minute or so to rest in betwixt sets. If you feel yourself struggling to keep good form, do fewer sit ups until you become stronger.

   • If you're having trouble doing 3 sets, start with two sets until y'all're able to exercise more than sit ups.
   • For a more intense workout, try a different exercise to reach deeper muscles in your abdomen, such equally the dead bug or plank.

6. 6

   Do sit ups 2-3 times a week. For the best results, you'll want to avoid doing sit ups every mean solar day. Your muscles grow the most when they're recovering, and then it'due south of import that you lot requite your abs a day off in between workouts.^[v]

   • For example, you could exercise sit down ups on Mondays, Wednesdays, and Fridays, and so non exercise any ab exercises on the days in between.

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   Pair sit down ups with other intestinal exercises for a better workout. Doing a variety of abdominal exercises is a good way to work out both your upper and lower abs, and it keeps your body working to adapt, which is adept for musculus growth. One time y'all've gotten the hang of sit ups, endeavour other ab exercises like:^[6]

   • Crunches
   • Flutter kicks
   • Leg raises
   • Planks

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1. 

   1

   Try doing weighted sit ups. To do a weighted sit upward, lie on your back with your knees bent, just like yous would for a regular sit upwardly. Then, hold a dumbbell or barbell weight against your chest past crossing your arms over it. Lift your body up to your thighs so lower yourself back downwards to the floor.^[7]

   • Get-go out with calorie-free weights and gradually increase the corporeality of weight yous're property as you get meliorate at doing weighted sit ups.
   • Remember to keep your feet flat on the floor.

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   Do some twisted sit down ups. To do twisted sit ups, start in the same position as y'all would for a regular sit upwards, with your knees aptitude and your fingers placed behind your ears. Then, lift your torso upward toward your thighs and twist it to the right until your left elbow is touching your correct knee. Lower yourself downwards to the starting position and echo.^[viii]

   • Alternate twisting your torso to the left and to the right.

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   Give jack knife sit ups a try. To do jack knife sit ups, prevarication on your dorsum with your knees bent and your anxiety lifted 4–v inches (10–13 cm) off the floor. Extend your artillery then they're direct above your head. When you're fix, bring your arms and knees together while flexing your abdominal muscles.^[9]

   • Later on you bring your arms and knees together, lower them back into the starting position and repeat.
   • Make certain you lot're keeping your arms direct every bit you bring them toward your knees.

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1. 

   1

   Avoid pulling yourself up with your neck. When you're doing sit ups, information technology's easy to make it the habit of using your neck to pull your torso up to your thighs. Unfortunately, doing this can strain your cervix and increase your take a chance of injury. Brand sure y'all're using your abs to lift yourself up while doing sit ups.^[10]

   • If yous feel neck strain, stop the exercise. Fix your caput posture. If it persists, yous may accept stretched or weak neck muscles.

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   Don't drop your trunk to the floor when you lot're finishing a sit upwards. When yous drop your torso to the flooring, y'all're preventing your abdominal muscles from getting a full workout. Just similar when you're going up at the beginning of a sit upwardly, you want to utilise a slow, controlled motion to lower your torso back downward to the floor.^[11]

   • If yous experience like your dorsum is hitting the floor when you lower your torso, it may be a sign that you're doing your sit down ups too quickly.

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   Avoid weighing your feet down while you're doing sit ups. While weighing your anxiety downward may brand doing sit ups seem easier, it actually does more damage than expert. Weighing down your feet causes yous to use your hip flexors more, which can strain your trunk and cause back pain.^[12]

   • Instead of weighing down your anxiety, focus on keeping your feet flat on the ground while you're doing sit ups.

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Add New Question

• Question

  Is it normal to feel pain during sit-ups?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

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• Question

  How do you do a proper sit-up?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness teacher since 2002.

  

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• Question

  I can't lift the bottom area of my dorsum when doing sit-ups. What tin can I do to improve?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

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  Back up wikiHow by unlocking this expert answer.

  Better your abdominal strength by trying different abdominal exercises. The shape of your spine may be preventing you from lifting all the way up. Try lying flat on your dorsum and lifting your feet up towards the ceiling. This volition work the lower abdominals.

• Question

  Are sit-ups skillful to get a flat stomach?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

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  Support wikiHow by unlocking this expert respond.

  If done correctly, sit-ups can tighten and strengthen the muscles of the abdominal region and, yes, flatten that area to some extent. Fat deposits are unaffected by potent abdominal muscles and then if there is fat effectually the centre, your breadbasket volition non be flat.

• Question

  Practise sit-ups assist you lot lose abdomen fat?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fettle instructor since 2002.

  

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  Support wikiHow by unlocking this skillful answer.

  No. Sit-ups work relatively modest muscles which fatigue after fewer than 10 minutes, so the exercise you lot get is just not intense plenty to burn many calories. Fat burns off from all over the torso, not the place where the muscles are working.

• Question

  Do sit down-ups actually work?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

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VideoRead Video Transcript

• Do your sit ups on the edge of an do ball for a more than challenging and effective conditioning.^[13]

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• Sit ups tin cause neck strain and lower spine injuries. Some safer and more constructive abdominal exercises include planks, expressionless bugs, mount climbers, leg lifts, and crunches.

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Article Summary X

To do a sit upwards, kickoff by lying on your dorsum and bending your knees then your feet are flat on the floor. Then, place your fingertips backside your ears, or cross your artillery over your chest. You can place your hands wherever feels almost natural, but brand certain you aren't pulling upwardly on your cervix when you lot exercise. In one case y'all're in position, elevator your trunk up to your thighs as much every bit y'all can, while keeping your core tight. Information technology'southward ok if y'all're only lifting off of the basis slightly when yous beginning start out! Go every bit far as you can, then slowly lower your torso back to the floor. Every bit you're doing the exercise, you lot should feel a burn in your abdominal muscles. However, if y'all experience hurting in your neck or back, terminate and readjust.

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