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NO CHEAT ABS SIT-UP
Hands Behind the Head
Starting with your feet flat and your heels placed firmly
back into the heel cups, you should now have all four of
the sensory lights on. Your arms should be placed behind
your head. Be sure to keep your chin off your chest. This
will help to eliminate pressure on your spine and allow
you to concentrate on the exercise. Maintain a controlled
movement from start to finish—NO CHEATING!
Begin by contracting your abdominal muscles and
slowly lift your head (don’t jerk it) off the mat followed
by your shoulders, then the upper and middle back finally
rolling up off the low back into a full sit-up. Be sure to
keep the sensory lights on during the entire movement—
NO CHEATING! Once you’ve reached the top position,
stay focused and begin lowering yourself slowly (still
keeping the "thumbs-up" illuminated.) This is called the
eccentric phase of the exercise and be sure to keep your
muscles contracted to help you recruit more muscle
fibers and build strong abs. Complete the movement in
reverse as you return to the start/finish position.
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| Hands Behind Head |
Hands Across Chest |
Using Assist Straps |
Obliques |
Reverse Crunch |
Crunch |
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