| Exercise |
| The
Solid Sit-Up is designed for a variety
of abdominal and upper body workouts.
Here are some of the exercises you
can do with your Solid Sit-Up: |
| Abdominal
Exercises |
|
- Lie on an exercise pad on the
floor with your feet under your
Solid Sit-Up. Keep your knees
bent, and place your hands behind
your head.
- Tighten your abdominal muscles,
and slowly raise your head and
then shoulder blades off of the
ground.
- Rise up until your torso is
at about a 45-degree angle, then
slowly let yourself down.
|
|
- Same as a regular sit-up, except
as you raise your torso off of
the ground try touching one elbow
to your opposite knee. This will
twist your torso to one direction,
engaging your oblique abdominal
muscles.
- Alternate the direction you
twist each repetition. If you
touched your right elbow to your
left knee, next repetition touch
your left elbow to your right
knee.
|
| • |
Stability
Ball/ Swiss Ball Crunches |
|
- Place your feet under the Solid
Sit-Up Bar and sit on the front
third of a Swiss Ball (also known
as a stability ball). Place your
hands behind your head.
- Without letting the ball roll
around, tighten your abdominal
muscles.
- Slowly raise your head and then
shoulder blades off of the ground.
- Rise up until your torso is
at about a 45-degree angle, then
slowly let yourself back down.
|
|
- Same as a
Swiss Ball crunch, except on a
Bosu Ball (a cut in half swiss
ball)
|
|
- Get in the regular sit-up position,
but extend one leg straight so
it touches the wall.
- Sit-up with your arms extended
to touch the toes of your extended
leg. After 10 to 20 repetitions,
switch legs.
- For beginners, use one arm to
pull (or “climb”) up your extended
leg.
|
|
- Same as regular sit-ups, except
hold a medicine ball on your chest.
- When you are in the “up” position
of the sit-up, bounce the medicine
ball off of the wall and catch
it, then lower yourself back down
to the starting position.
|
|
- Lie on an exercise pad on the
floor with your legs away from
your Solid Sit-Up.
- With your hands overhead, grab
onto the Solid Sit-Up
- Tighten your abdominal muscles
and lift your legs off the ground
to a vertical position
- If you are strong enough, while
your legs are in a vertical position
raise your hips off of the ground
|
|
- Same as leg raises, except only
raise your legs so your feet are
6 inches from the ground and hold
that position
- Either hold your legs in the
position for as long as possible,
or do 10 second repetitions
- Same as leg raises, except only
raise one leg at a time, hold
for 5 seconds, then alternate
to the other leg
|
| • |
Standing
Oblique Crunch |
|
- Stand with one side of your
body to the Solid Sit-Up. Holding
onto a resistance band wrapped
around the Solid Sit-Up, tighten
your opposite side oblique and
lean away from Solid Sit-Up.
|
| Upper
Body Exercises using Resistance Bands |
|
- Bicep Curls
- Supine Curls
- Bent-over Triceps Extension
- Overhead Triceps Extension
|
|
|
|
- Shoulder Press
- Front Raise
- Twisting Overhead Press
- Shrugs
- Seated Shoulder Internal and
External Rotation
|
|
- Rows (standing or sitting on
floor facing the Solid Sit-Up)
- Rear Deltoid Row
|
| Calf
Raises |
| • |
Place
one foot on the Solid Sit-Up
and raise your body up only
using your calf muscle. Extend
fully down so your heel almost
touches the floor. |
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| Disclaimer
(Please read before starting!): |
| Consult
your physician before starting any
of the exercises listed above.
Exercise and train within the boundaries
of your capabilities as defined by
you physician. None of the information
provided on this website or by Solid
Sit-Up, LLC is intended to constitute
specific medical, physical, or training
advice. Solid Sit-Up, LLC claims
no liability for any injury caused
by the exercises listed here, or the
use of its products |
| |
