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Negative Sit-Ups


Negative sit-ups stemmed from the constant debate between fitness professionals concerning 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:

  1. 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
  2. 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
  3. 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
  4. Tempo is the key to building the strength in your abdominals- try using a 5-10 second count when lowering yourself to the ground
  5. 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.

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