Sit Up - Iso Plate
Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
Intermediate 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 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 under the Smith Machine bar. Position a plate behind your neck. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. 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. 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 plate behind your neck, knees bent, feet held under the bar.
Position the bar of 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 under the Smith Machine bar. Position a plate behind your neck. 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 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 under the Smith Machine bar. Position a plate behind your neck.
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. 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 under the Smith Machine bar. Position a plate behind your neck.