Sit ups have long been thought of as one of the core exercises for building up abdominal muscles and creating a flat stomach. While the sit-up is one of the first exercises that we learn in physical fitness, it is often one of the exercises that is done wrong, and that is a dangerous thing. It is very important that people perform situps properly to avoid injuries, as this adbominal builder can very easily become a pain the neck, or back.

Here is step by step instructions to follow for  how to do a safe and proper sit-up;

1. Lie on the floor with your knees bent. Your feet should be flat on the floor with both the balls and heels of your feet touching. Make sure that you have enough room to complete the exercise, as this is a dynamic movement, and you need to make sure you have some room. It is also advisable to perform sit-ups on a mat, such as one you would use in yoga. Also, if you have pets or children, make sure that they are not going to interfere with your routine.
2. Place your hands on opposing shoulders by crossing your arms across your chest. Some people prefer to leave their arms to their sides, or lightly touch the sides of their head. These are all fine, but do not clasp hands behind your head as causes undo stress on the neck and shoulders.
3. Draw a breath and tighten your abdominal muscles, while still in laying on the floor and knees bent.
4. Raise your body up from the floor, keeping your eyes focused on your knees. Maintain a controlled motion as you raise up from the floor, making sure your head and back are in alignment and that your neck is straight. Complete the upward motion when your back is at a ninety degree angle.
5. Hold the position for a count of 2 and then lower yourself back to the starting position, inhaling on the way down.
6. This is one complete repetition, repeat this motion until you have completed the required number repetition for the set.
7. One thing to keep in mind is a 2-2-2-2 cadence when doing sit-ups. That is 2 seconds on the way up, hold at the top for 2 seconds, 2 seconds then to lower, and finally 2 seconds before beginning the next rep. This helps to maintain a control pace, which is vital to prevent momentum from overtaking the exercise.

In order to aid you in performing a proper sit-up which will not hurt your back, we have found an excellent video which illustrates the move. Watch the video, and read through the advice that we have laid out, and you will be well on your way to developing the perfect six pack abs, without hurting your neck or back.

Related posts:

1. How To Do Leg Raises
2. How to do Abdominal Crunches
3. How to do Side Crunches