How to Do Reverse Sit-Ups
Flattening your stomach requires a full-body approach to lower your body fat. Aside from a healthy diet, cardiovascular exercise and strength training, you have to perform a variety of exercises that target your abdominal muscles. Reverse sit-ups are the opposites of traditional sit-ups. Instead of your upper body, only your lower body moves. The exercise focuses mainly on the lower abdominal muscles and is therefore ideal for toning and tightening that lower belly pooch.
Lie on the floor, on your back. Spread your arms out to the sides of your body and straighten your legs out. Your body should resemble a "T" shape.
Raise your legs off the floor. Bend you knees at a 90-degree angle and pull them into your chest while holding your upper body still. Your hips will slightly lift off the floor as your knees get close to your chest.
Extend you legs back down to the starting position. Keep your legs straight and hovering above the floor. Avoid touching the floor. Repeat the exercise to complete as many repetitions and sets as your fitness level allows.
Tips
For an extra challenge, perform a reverse sit-up and lift your legs toward the ceiling after bringing the knees into your chest. Raise your hips off the floor completely. Lower back down to your starting position.
Warnings
Consult your doctor before engaging in an exercise routine.
References
- Fortis: Reverse Sit-Ups
- Warior Fit: Reverse Sit-Ups With Hip-Ups
- Pischon T, Boeing H, Hoffmann K, et al. General and abdominal adiposity and risk of death in Europe. N Engl J Med. 2008;359(20):2105-2120. doi:10.1056/NEJMoa0801891
- Maffetone PB, Laursen PB. The Prevalence of Overfat Adults and Children in the US. Front Public Health. 2017;5:290. doi:10.3389/fpubh.2017.00290
- Maeo S, Takahashi T, Takai Y, Kanehisa H. Trunk muscle activities during abdominal bracing: comparison among muscles and exercises. J Sports Sci Med. 2013;12(3):467–474. Published 2013 Sep 1.
Tips
- For an extra challenge, perform a reverse situp and lift your legs toward the ceiling after bringing the knees into your chest. Raise your hips off the floor completely. Lower back down to your starting position.
Warnings
- Consult your doctor before starting any new exercise routine.
Writer Bio
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.