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The Negative Sit-Ups Exercise

Essential Exercise

A constant debate between fitness professionals concerns the effectiveness and safety of the sit-up.

Sit-ups can be very effective in building your abs to gain the "six pack", but for people with low back problems and a weak core to begin with, it can pose a tremendous safety issue.

An effective alternative to would be the negative sit-up. The negative sit-up is the simply a sit-up performed in reverse. And it's very effective!

How to perform The Negative Sit-Ups Exercise:

  • Start by sitting with your knees bent and feet firmly on the ground, just as you would be if you have just performed a regular sit-up
  • Place your hands either on your chest, or to increase the degree of difficulty, behind your ears and slowly lower your torso back onto to the ground
  • Try to "roll" your spine down onto the ground starting with your lower back and slowly moving your mid and then upper back to the ground
  • Tempo is the key to building the strength in your abdominals- try using a 5-10 second count when lowering yourself to the ground
  • Have a partner pull you back into the starting position or use your arms to get back up- it's the down phase that we want to focus on here

Negative Sit-Ups Exercise

Trouble shooting:

  • If you find you cannot roll each part of your back down, try starting with a quarter of the movement and come back up
  • Do not hold your breath during this exercise- breathe out as you lower yourself down
  • This exercise will fatigue your abs quickly so if you can only do 2-3 repetitions then don't be discouraged!
  • If you feel pain in your lower back -STOP! Try doing this slow movement with a crunch first to build more core strength
  • Doing the negative sit-up will help you build a stronger, toned midsection.

See also:  The Bridge Exercise; Side Crunches; Abdominal Crunches

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