Doing the same old situps at home to firm up your abs can get boring and tedious. Freshen up your abdominal routine with the incline situp, where your head and upper body are positioned below your legs on an adjustable incline bench. This position provides greater resistance in your upper body since you have to flex your torso up at a greater range of motion than from lying flat on the floor. Combined with full-body weight training, proper nutrition and enough rest, you will see your waistline gradually slim down and your muscle definition improve.
Adjust the bench angle about 30 to 45 degrees down from the horizontal position. Sit on the bench with your ankles hooked against a brace of the bench. Flex your feet to secure your leg position.
Cross your arms in front of your chest, inhale and lower your back and head gradually on the bench.
Exhale as you sit up as high as you can, rounding your spine slightly as you sit up. Do not let your head protrude forward. Perform three sets of 10 to 12 reps.
- You can increase the challenge by increasing the angle of the bench to between 45 to 60 degrees. Decrease the challenge by decreasing the angle of the bench to less than 30 degrees.
- Do not do this exercise if you feel pain or strain in your lower back, shoulders or neck. If you have pain, check with your health-care provider before continuing to exercise. Work with a qualified fitness trainer to see what other options you have to improve abdominal strength and function.
Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.