Sit-Ups

1. Lie on your back on a mat with your knees bent, feet on the floor with bottoms touching one another, and hands clasped and extended fully over head.
2. Engage your core by drawing your belly button toward your spine. This helps protect your lower back.
3. Exhale and lift your upper body off the floor, bringing your chest toward your knees until you touch your toes (or beyond). Keep your neck relaxed and elbows pointing outward.
4. Aim for a full range of motion by lifting your upper body as high as you can while maintaining control.
5. Inhale and slowly lower your upper body back to the starting position, ensuring a controlled descent.
6. Repeat the movement for the desired number of repetitions.

1. Keep your neck relaxed and avoid pulling on it with your hands. Use your abdominal muscles to lift your upper body.
2. Perform sit-ups in a slow and controlled manner to engage the muscles effectively and reduce the risk of strain.
3. Aim for a full extension at the top of the movement, lifting your chest as high as comfortably possible.
4. Throughout the exercise, consciously engage your core muscles to maintain stability and protect your lower back.
5. Exhale as you lift your upper body, and inhale as you lower it. Coordinate your breathing with the movement.

Easier

• If you're a beginner or have lower back concerns, start with partial sit-ups where you lift your upper back only a few inches off the ground.
• Have a partner hold your feet or anchor them under a sturdy object to provide stability as you perform the sit-ups.
• Use a stability ball to support your lower back during sit-ups, which can reduce strain and engage stabilizing muscles.
• If available, use a sit-up machine at the gym, which often provides support and can be adjusted to your fitness level.