Consistency is key when you are working on improving your sit-ups. For the best results, sit-ups should be performed three to five times a week. When practicing sit-ups place a towel or other soft material under your tailbone or practice on a mat.
The best method of practicing sit-ups is to do them the same way they are tested. The following are variations of the exercise you can practice so you can continue improving your sit-ups:
POSITION: Lie on your back with your feet as close to your buttocks as possible. Cross your arms over your chest with your hands on the opposite shoulders. DO NOT HOLD YOUR FEET DOWN, although they must remain in contact with the ground at all times.
ACTION: Raise your head and shoulders off the ground, hold for five seconds, and return to the starting position. Repeat 10 to 20 times. Gradually increase the number of repetitions. Exhale as you sit up.
Legs on a Chair
POSITION: Lie on back with feet and lower legs on a chair. Interlock your fingers behind your head. DO NOT HOLD YOUR FEET, although they must remain in contact with the chair at all times.
ACTION: Raise your head and shoulders off the ground like a normal sit-up, hold for five seconds, and return to the starting position. Repeat 10 to 20 times. Gradually increase the number of repetitions during sessions. Exhale when you curl up.
Alternating Elbow to Knee
POSITION: Lie on your back and interlock your fingers behind your head. Your legs should be off the ground, knees should be bent, and lower legs parallel to the ground.
ACTION: While the left knee is pulled towards the chest and touched with the right elbow, straighten the right leg, but keep it off the ground. Reverse the action bringing the right knee up to the left elbow and straightening the left leg. Repeat the action continuously for 20 counts with each leg.
Exercise with a Slant Board
POSITION: Lie on a slant board with your feet higher than your head. Interlock your fingers behind your head. Bend your knees and keep your feet flat on the slant board.
ACTION: Sit up and touch your elbows to your knees. Then return to the starting position. Repeat up to 30 times. When you can perform 30 repetitions, raise the slant board.
Sit-ups Done with Weights
POSITION: Perform any other previously mentioned exercises or sit-ups with a weight held on your chest.
ACTION: The same actions described above for each type of sit-up.