Sit Up - Iso Barbell Obliques
Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
Abdominals Hip Flexors Strength Barbell Smith Machine Pull Gym
Purpose: Sit up exercises strengthen the upper abdominal muscles.
Benefits: Sit up exercises will give you a well-defined mid-section.
Position the bar on a Smith Machine to its lowest point. Lie on an exercise mat on the floor with your lower back pressed against the floor, with your knees slightly bent and your feet locked Smith Machine bar. Hold a barbell with arms outstretched behind you. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the right so that the left hand comes closer to the right knee. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the left so that the right hand comes closer to the left knee. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.
Step 1
Lie on your back on the floor with a barbell in outstretched arms behind you, knees bent, feet held under the bar.
Position the bar on a Smith Machine to its lowest point. Lie on an exercise mat on the floor with your lower back pressed against the floor, with your knees slightly bent and your feet locked Smith Machine bar. Hold a barbell with arms outstretched behind you. This is the starting position.
Step 2
Slowly raise your shoulders and upper back, twisting to the right. Pause.
Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the right so that the left hand comes closer to the right knee. Exhale during this movement. Hold this position for 2-3 seconds.
Step 3
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat on the floor with your lower back pressed against the floor, with your knees slightly bent and your feet locked Smith Machine bar. Hold a barbell with arms outstretched behind you.
Step 4
Slowly raise your shoulders and upper back, twisting to the left. Pause.
Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the left so that the right hand comes closer to the left knee. Exhale during this movement. Hold this position for 2-3 seconds.
Step 5
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat on the floor with your lower back pressed against the floor, with your knees slightly bent and your feet locked Smith Machine bar. Hold a barbell with arms outstretched behind you.