This is an exercise whose effectiveness is hitched to proper form. It is also very high impact hence the name ‘atomic’. It involves mostly core and abdomen engagements
HOW TO DO IT:
- Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended.
- Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips off the ground to the squat position.
- Lift yourself up. Do this without the help of your arms. As you do this extend your whole body and pushing the plate over your head.
- Lower your hands and hips getting back into a squat position.
- Lie back down on the ground to the starting position and repeat the exercise according to the training plan.
WHAT MUSCLES DO ATOMIC SIT-UPS WORK?
The rectus abdominis as it is accurately referred to is the wall of abdominal muscle that connects to the lower rib cage and to the hips.
The consequence of working the abs is that it often leads to an aesthetically desired effect known as a ‘six pack’.
This happens when the rectus abdominis is built up to an extent it bulges against the tendons crossing it.
The body does this as a mechanism to tilt the rib cage and pelvis towards each other as a result a strong back and abdominal muscles.
This is a muscle that whose primarily role is to aid in smooth movement of the hip joint.
The manner in which you need this muscle engaged is what will determine whether you should do sit-ups or crunches.
This is because they bend the body at the hips. Therefore, if you’re seeking more flexibility at the hips and back then sit-ups are what you should opt for as crunches and sit-ups are very similar.
The rectus femoris is a thigh muscle attached to the knee cap. The primary function of the rectus femoris is to easen flexion at the knee joints when engaging in physical activities.
The femoris is also attached to the iliopsoas and so it plays a role in flexing the hips or
BENEFITS OF DOING ATOMIC SIT-UPS
IT INCREASES CORE STRENGTH
Core strength is one of the biggest gains from doing any variation of sit-ups. By strengthening, tightening, and toning your core, you reduce your risk of back pain and injuries.
You’ll be able to move with greater ease as you complete your daily routine and participate in athletic activities.
IMPROVES YOUR ATHLETICISM
The difference between a regukar joe and an elite athlete is their high levels of bodily strength and endurance.
When you do atomic push ups you develop similar traits i.e., good form, proper conditioning, agility and coordination.
All things which allow you to perform at a competitive level for extended periods of time when you need to engage in a physical activity
IMPROVED BALANCE AND COORDINATION
The primary muscle groups involved in motor activities are engaged by atomic sit-ups.
As such, it creates a natural working relationship that brings about balance and coordination due to engaging with each other often.
The pelvis, lower back, and hip muscles work together with your abdominal muscles ensuring a healthy mix of physical traits.
Atomic sit-ups involve steps that require the spine to be worked. This therefore helps to loosen up stiffness in your spine and hips.
As a result, a flexible spine increases the level of mobility in your body. It also relieves tension and tightness.
ALTERNATIVES TO DOING ATOMIC PUSH-UPS
Plank exercises are a safe abdominal-strengthening alternative to situ-ups since they put less strain and compression on your spine.
The plank is a proven classic that also helps to strengthen your glutes, shoulders, and hamstrings.
The steps involve:
- From all fours, press into your hands to lift your hips and heels as you straighten your spine.
- Keep your pelvis in a neutral position.
- Tuck your chin in slightly to lengthen the back of your neck as you look down.
- Draw your shoulders up and back
- Hold this position for up to 1 minute.
SUSPENDED MOUNTAIN CLIMBERS
This refers to an isolation exercise that also counts as a variation of the standard mountain climbers. It is considered an isolation exercise because it focuses on the core
The steps include:
- From a pushup position, bring your right knee toward your chest.
- Jump and switch legs to bring your left knee forward and your right foot back.
- Perform this exercise quickly, but with control.
- Continue for 30 seconds.
Do 1 to 3 rounds.
- Bridge pose is a proven core exercise. It involves the following:
- Lie on your back with your knees bent and your feet near your hips.
- Rest your arms alongside your body, palms facing down.
- Keep your back neutral, engage your abdominal muscles, and lift your hips as high as possible.
- Hold this position for up to 1 minute.
- Slowly release by lowering your back down to the floor.
- Repeat this pose 1 to 2 times.
MISTAKES TO AVOID WHILE DOING ATOMIC SIT-UPS
DRAGGING YOUR NECK
When the intensity gets really high, the natural reaction you’re likely to have is to use your hands for leverage.
This is harmful as it puts a strain on your neck. While doing the exercise your hands are behind your neck so that they can support your head
STRAIGHTENING YOUR LEGS
There are certain basic rules when doing sit-ups to protect you. For instance, when you do a sit-up a lot of pressure is exerted on your spine.
This is why mechanisms such as flexing your knee are put in place to reduce the pressure at the base of your spine
REDUCE THE SPEED OF YOUR MOVEMENTS
When everything feels just that much heavier as you workout it is pretty easy to try and hasten what you’re doing.
As natural as this is, it’s hurting your progress even though you’re seeking to go back to a place of comfort as fast as possible.
It is therefore prudent to remember making movements too quickly is actually hurting your progress.
Move slowly so you can really feel the muscles working, and get the most of each sit-up. Changing direction, instead of simply focusing on forwarding motion, is also a good idea.
Atomic sit-ups are a high impact exercise that can set you up for the transition from basic fitness levels to athlete like conditioning.
It’s benefits also seep into day-to-day activities. As such if you’re looking for something to get you to that next level, atomic sit-ups could be perfect.