Setting a Goal is Easy; Following Through is the Hard Part.
Consider this Commitment Training!
Please Join the 30 Day Challenge to Experience the Benefits & Motivation
of Committing Yourself to a Small, Daily Physical & Nutritional Goal
that Accumulates Day by Day into HUGE Accomplishment!
FITNESS CHALLENGE: Sit-Ups!
Rules:
- There are 3 tiers to choose from, depending upon your fitness level & ability:
- Level #1 = 10/day (300 by the end of the month!)
- Level #2 = 25/day (750 by the end of the month!!)
- Level #3 = 50/day (1,500 by the end of the month!!!)
- On day 1, you must choose and commit to a level. Please stick to this for the entire month. In other words, you cannot do 10 one day because you’re tired, then 50 the next when you are feeling stronger.
- Post your commitment & level on our Facebook page. https://www.facebook.com/EvolveFitnessandBootcamp *Research shows you will be more likely to accomplish any goal if you share it with others!
- You must complete the sit-ups EVERY day. You cannot skip today and do 50 tomorrow.
- Your decision on the total amount of reps per day should be based on 2 factors: your fitness level AND your ability to commit yourself to the amount! Challenge yourself, BUT also do not set yourself up for failure by over-committing.
- You can split up your sit-ups into sets with short, quick breaks in order to maintain good form and get through the total reps. These “breaks” should be no longer than 30 seconds – 1 minute. For example, if you choose to do 50, you could do 2 sets of 25 with a 30 second rest between sets.
- All reps must be completed at the same time. In other words, you cannot perform 10 sit-ups in the morning, and 15 in the evening. Commit to the exercise and get it done! You will not see any strength gains if you break them up.
HOW TO DO A SIT UP:
- Lie with your back to the floor
- Bend your knees at a 90˚ angle
- Pull your belly button towards your spine, and flatten your lower back against the floor.
- Hands can be placed in a variety of positions: over the head, behind the head, cupping the ears or across the chest. (To ensure full range of motion, I recommend placing your hands over your head so you can touch the floor above your head at the bottom and beyond your toes at the top of the movement. This will also assist with momentum as you pull yourself up off the ground.)
- Raise your torso up off the ground. Stop when the bend in your hips is at a 90˚ angle. You'll know it's at a 90˚ angle when your neck is perfectly in line with the bottom of your spine.
- Lower yourself back to the ground. Shoulder blades should touch the ground at the bottom of the rep.
- Repeat
- As always, remember to stay tight and engage all muscle groups while performing any exercise (tight glutes, abs, etc) as well as controlled, continuous breathing.
Modifications:
- Use an Abmat, which supports the arch of the lower back and allows for better contraction of the abdominal muscles
- Perform a “Crunch” instead of a full Sit-up:
- Same set-up as Sit-up (above)
- Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor
- Exhale as you come up and keep your neck straight, chin up
- Hold at the top of the movement for a few seconds
- Slowly lower back down to the ground
- Repeat
*Pay attention to your body! If you feel any discomfort or pain during exercise, stop immediately.
Any exercise holds an element of risk if undertaken without supervision.
These exercises are recommendations only and are performed at your own risk. *
Have a Happy and Healthy Day! Cheers :)