How To Do Straight Leg Sit Ups Properly

As one of the sit-ups variation, Straight Leg Sit Ups is a great help for fixing that round tummy and burning fat to give you a lean and toned abdomen.

It is almost a sing-along when you hear people advocating for 6 packs when at the gym. The reality is some of them just opt for a flat and okay-looking tummy because ripping that abdomen to get abs is a painful and consistency-based challenge. Common with women at the gym.

With simple and easy-to-do workouts like this, it makes it easier to achieve that defined abdominal muscle in the comfort of your home and with no equipment needed. The solution is here.

HOW TO DO STRAIGHT LEG SIT UPS PROPERLY

For a common workout, you may ignore most of the guidelines and harm your back due to your form.

You can use a simple and slow speed if you are a beginner and if you cannot come up after going all the way down, start by going halfway down and then sitting up.

How to do it:

  • Lie flat on a workout mat with your back straight and arms extended above your head.
  • Stretch out your legs and brace your abdominal muscles for the motion. This is your starting position.
  • Exhale as you slowly lift your head, shoulders, and torso off the floor with your hands stretching forward and touching your toes as you inhale.
  • Make sure to engage your abdominal muscle in the initial movement so that you will not use your arm’s momentum to sit up.
  • Slowly release your arms and lower your upper body to your starting position while using your abdominal muscles to stabilize the movement. Your arms should extend as your lower your back.
  • Your core should do all the work while sitting up and lowering your back.
  • Do 3 sets of 8-10 reps.

WHAT MUSCLES DO STRAIGHT LEG SIT UPS WORK

ABS MUSCLES

The abdominal muscles are a set of different main muscles that have multiple functions from holding organs in place to supporting and stabilizing your body during certain movements.

In this workout, the abdominal muscles help to stabilize the Straight Leg Sit Ups and prioritize completely activating and building the muscles.

The abdominal muscles each have a function on their own but during this workout, the muscles are completely engaged and work together to stabilize the spine while moving forward and backward.

STRAIGHT LEG SIT UPS BENEFITS

STRENGTHENING AND DEVELOPING THE ABDOMINAL AREA

Strong and developed abs take a while to achieve and for fat-filled abdominal areas, it will be a very painful and mandatory consistent journey.

Engaging your core completely helps to contract the muscles and burn fat, which increases muscle development and strengthening.

AESTHETIC PURPOSES

Toned and ripped abs are a showcase for strength and beauty in the fitness world. Well everyone can agree the defined look is very nice.

Showing off your hard work at the gym is a price many claims with open arms.

Looking good and fit increases your confidence, which is among the positive impacts of being fit.

INCREASE PERFORMANCE AND ENDURANCE

The core is widely engaged in our daily activities, especially while at the gym and while in the field (for sports guys).

Strengthening the abs muscles increases your core power to push you further in doing challenging activities better and with ease.

A strong core equals a higher chance of progressing in your workouts and athletic performance for example running, swimming, and many more.

ALTERNATIVES TO STRAIGHT LEG SIT UPS

BARBELL AB ROLLOUTS

With many workouts targeting the abs like Straight Leg Sit Ups, many workout variations have come out to enforce muscle build-up and strengthening.

Barbell ab rollouts is a one-of-a-kind dynamic workout that extremely targets the abdominal muscles.

How to do it:

  • Load up a barbell with round plates on each side.
  • Kneel facing the barbell and place your hands on the bar at a wider than shoulder-width distance. This is your starting position.
  • Tighten your core and inhale as you slowly roll out the barbell forward while extending your back.
  • Extend as far as you can without arching your back and then exhale as you slowly pull back up to your starting position.
  • Do 2 sets of 5-8 reps.

TRX PULL-INS

Abdominal muscles have one of the most extreme workouts ever and TRX pull-ins are one of them. The workout makes sure your abs are in full engagement and every muscle activates effectively.

How to do it:

  • Set up the TRX straps to hang at about your calf height.
  • Kneel on all four in front of the handle and place both your feet in each cradle.
  • By now, you are in a plank position with your legs elevated by the cradles. Your hands should be underneath your shoulders and your abdominal muscles braced. This is your starting position.
  • Pull both of your knees towards your chest in a slow and controlled motion.
  • Hold the position for a count or two then slowly extend your legs back to your starting position and then repeat.
  • Do 2 sets of 6-10 reps

STRAIGHT LEG SIT UPS MISTAKES TO AVOID

ROUNDING YOUR BACK

Always protect your back, especially your lower back, by straightening your back form. This helps lessen the pressure and tension on your back and protects it from long-term aches and injuries.

SWAYING TO THE SIDES

Are you swaying a lot to catch your balance? Start with a small distance, for example, sit up halfway down so that your muscles can master the movement and progress to doing full sit-ups with a controlled smoothness later.

RAISING YOUR LEGS

Raising your legs more than likely means your core strength is not that great and you are having a hard time utilizing your core.

Lock your feet under your seat or table to avoid raising them so that your abdominal muscles may get the full engagement and activation they need to develop. It will not be easy but again no one said it would so work for it.

CONCLUSION

Straight Leg Sit Ups are necessary if you want to have toned and lean abdominal muscles. The workout is simple but very effective as it helps to burn abdominal fat and work on strengthening your muscles.

If you are working out while at home then this workout and many more of its variation is what you need to add to your daily workout routines.

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