Скачать или смотреть AB-MAT SITUPS (and variations)

All movements use an ab-mat underneath the lower back for a fuller range of motion, returning the Lumbar spine to its anatomical position every rep. Each of the variations show a more-strict version before the version utilizing momentum created by overhead arms.

1. Standard (knees up) Situps: as strict as possible press the lower back into the mat and situp until the chest hits the thighs.

2. Standard + momentum: reach back and overhead with the arms to settle into the ground. Throw them forward to finish.

3. Butterfly (Knees Out) Situps: Utilizes more glute and adductor musculature.

4. Butterfly + momentum: Same as #2. Be mindful to keep lower back pressing into the ab-mat.

5. Pike (Knees Locked) Situps: To challenge those with limited hamstring/back flexibility we've utilized this variation to much success. Sitting and reaching may not produce results, but the two-for-one nature of doing situps and working on hamstring mobility allow one who doesn't care for stretching to improve.

6. Pike + momentum: To really challenge the stretch an athlete can literally throw themselves into a challenging range.

7. Straddle Situps: The "big brother" to the Butterfly, this challenges some hip flexors, adductors, and glutes to load a bit more.

All the straight-leg versions are also good prerequisites for GHD Situps.