Sit Up - Plate Obliques
Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
Beginner Obliques Abdominals Hip Flexors Strength Plate 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 of a Smith Machine at 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 under the Smith Machine bar. Hold a plate against your chest. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. As you lift your body twist it to the right so that your left elbow comes closer to the your right 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. Slowly raise your shoulders and upper back by contracting your abs until you are upright. As you lift your body twist it to the left so that your right elbow comes closer to the your 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 holding a plate against your chest, knees bent, feet held under the bar.
Position the bar of a Smith Machine at 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 under the Smith Machine bar. Hold a plate against your chest. 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. As you lift your body twist it to the right so that your left elbow comes closer to the your 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 under the Smith Machine bar. Hold a plate against your chest. Repeat as required.
Step 4
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. As you lift your body twist it to the left so that your right elbow comes closer to the your left knee. Exhale during this movement. Hold this position for 2-3 seconds. Repeat as required.
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 under the Smith Machine bar. Hold a plate against your chest.