UjENA Swimwear and Fashion

When You Situp: Let Your Feet Free!

Since Hollywood moved in on the coastline of Southern California sunbathing became a status symbol of the rich and famous. Some scientists knew about UVA rays. UVB rays had not even been discovered. Of course, our ozone was thicker which may be the reason I don’t have malignant melanoma, yet.

Sunbathing without protection sounds about as silly as sex without precaution, and riding around with the kids and a dog in cars that don’t have seatbelts, at all airbags. We did a lot of stupid things before we knew better.

We anchor our feet because of vanity; anyone can do an impressive number of situps with their feet secured. Most of the time, more is better so when this was discovered it was lauded as the most efficient way to train the abs. And oh that burn had ya’ screaming at the end of a 50 rep set!

I laugh at clients who are completely clueless about exercising body parts, but could write textbooks on ways to cheat. The reason is without understanding proper biomechanics and mental focus, the body will immediately go to the strongest muscles and easiest path to accomplish the task.

For instance, at the start of an old situp with feet anchored, the first movement comes from the momentum of starting the head moving with a snap, this also pushes the pelvis down and back, shortening the abdominals and starting the movement with momentum, not muscle contraction.

The abs are forced into an isometric contraction, that never fully contracts the abs. Sure, the isometrics burn in the V-position, then the hip-flexors do the work of pulling the shoulders all the way to the knees. The body naturally lets the stronger muscles do the work. In shaping a body few of us care to have great hip flexors or a brachialis to die for. That is why understanding biomechanics and applying mental focus is the only way to truly shape the body, your way. It also helps to avoid muscle imbalance = injury.

To fully extend the abdominals your need some lift under your lower back. A couple of folded towels will do, but better still is Fred Koch’s AbMat. For maximum efficiency, any skeletal muscle exercise should start from maximum flexion to minimum flexion—the full range of motion. The low back must be arched to begin a situp so the abdominals are fully extended.

From this position place your hands between your knees. This will help you find the proper form. Concentrate on the origin of the abs at the bottom of the rib cage. Pull from low in your core, not from your head and shoulders.

Draw the navel in toward the spine and then up. Hold that position then start curling the spine. You may need to practice this range for a few weeks before moving toward a full situp with shoulders coming to your knees. Keep the movement low in the abs, as you reach the old crunch position. Now you’ll feel the pelvic area and internal obliques helping you finish the movement.

It takes bit of practice to get the technique down, but you’ll soon be seeing better results in 15-20 reps than you ever did at 50!

This and more great info is in my newest book: WOW: Women Only Workouts. The only book you’ll ever need to incorporate resistance training into your routine.

About the Author: Laura Dayton is the author of several books and one of the country’s leading authorities on women and exercise. Her newest book WOW: Women Only Workouts is completely revised for 2009. Her philosophy also includes integrating fitness into one’s lifestyle through daily activity and her books can be purchased at (www.lauradayton.com). She contributes to UjENA Bikini Body Fitness on a weekly basis.

Disclaimer: The information on this site is not intended to be a substitute for professional medical advice, or for medical diagnosis or treatment. Always seek the advice of your physician, or a qualified health care provider before starting a new diet, treatments or exercise programs - or consult with your physician about questions regarding a medical condition. If you are pregnant, always seek the advice of your physician before starting a new diet, treatments or exercise program.