Great care and excellent technique are required to strengthen the abdominal muscles with sit-ups. To be effective, sit-ups must pull the torso upward from a lying position toward the knees, using only the abdominal group.

For best results, abdominals should be performed slowly with legs resting on a chair/bench, so that legs are bent at 90 degrees. Twisting at the top of the sit-up movement causes tremendous rotational stress on the lower back which can lead to injury.

• Lie on back with knees bent.
• Feet flat on the floor close to the buttocks, or raised up on a bench.
• Avoid having the feet held down, unless you want to work your Hip Flexor muscles.
• No jerking or twisting movements for beginners.
• Breathe comfortably throughout the exercise.
• Commence curls with the shoulders, then the upper back and finally the lower back.
• Bring the torso up no more than 30 degrees; hold momentarily then lower the torso.
• Clasp hands behind the neck just to support the weight of the head.
• Don’t pull on your head when doing the exercise.
• Keep your chin off your chest, aim to keep your upper spine straight (neutral)
• Warm up your stomach muscles with easy stomach exercises, before you advance.
• Finish off by stretching out the abdominals.
• By doing some dorsal raises, this will help stretch out your abdominals.
• If you have use of an abdominal exerciser, this will help give you the correct position.