Скачать или смотреть TRADITIONAL SIT-UP Vs MODIFIED BENT-KNEE SIT-UP

Bent-knee sit-ups work the obliques and rectus abdominis muscles on the sides of the stomach. The deep and upper layers of the abdominal muscles work to lift the weight of the trunk, head, and arms. The gluteal and hamstring muscles work to hold the legs in place.
The primary muscle groups worked by bent-knee sit-ups are the upper abs, lower abs, and transverse abdominis. The secondary muscle groups are the left and right obliques.
Bent-knee sit-ups can improve strength and stability in the core and hip flexors. They can also increase strength in the lower lumbar.


Straight leg sit-ups work the entire abdominal region, but primarily emphasize the rectus abdominis. They also strengthen the hip flexors, which are the muscles that go from the thighs to the lower back.

The straight leg version uses a little more of the upper rectus abdominis than the bent-knee version. However, the bent-knee version uses more of the lower rectus abdominis.

Straight leg sit-ups are an effective exercise to help you develop your abdominal muscles. However, there are several risks associated with this exercise. When the hip flexors contract, they tend to cause a hyperextension of the lower back and a forward tilt of the pelvis.

Plank exercises are a safe alternative to sit-ups. They put less strain and compression on your spine. They also help to strengthen your glutes, shoulders, and hamstrings.