Sit-up Exercises

Curl-Ups
- Lie on back with your knees bent and arms folded across chest.
- Contract stomach muscles to raise upper back off of the ground
- Do not do a full Sit-up. Stop once your upper back is off of the ground.
- For research purposes, please do 15 Sit-ups in 45 seconds (1 Sit-up every 3 secs).
- To make sure you are moving at the correct speed, set your watch to beep every
fifteen seconds. Every time it beeps, you should have done 5 Sit-ups. Adjust your
pace accordingly.
- A metronome would be another good tool to monitor your speed of Sit-up.

Reps: 15
Sets: 3
Rest: 2 Minutes
Tempo: 15 Curl-ups in 45 seconds
Frequency: 3 times a week
Rotation Sit-ups
- Lye on your back with one leg crossed over the other.
- With the arm that is opposite to the crossed leg, reach across towards the knee of the
crossed leg.
- This movement should require a twisting sit-up motion of the abdominal muscles.
- For research purposes, please do 15 Rotation Sit-ups in 45 seconds (1 Sit-up every 3
seconds).

Reps: 15
Sets: 3
Rest: 2 Minutes
Tempo: 15 Rotation Sit-ups in 45 seconds
Frequency: 3 times a week.