The military is one of the countless variations of sit-ups that help to crunch your stomach and give you the long-awaited six pack. If you feel like doing this, read the tips in this article to learn how to do the exercise correctly.
Steps
Part 1 of 2: Doing the sit-up
Step 1. Lie on your back on the floor and bend your knees slightly
Use a mat or other relatively soft surface. Rest your feet on the floor a foot apart from each other.
- You will need someone or something to secure your feet during exercise.
- Only your heels need to stay on the floor at all times during the exercise. If you like, lift your toes.
Step 2. Cross your arms over your chest
Place each hand on the opposite side of the chest and do not leave this position during the exercise.
Step 3. Raise the trunk until it is vertical
Use the strength of your abdomen muscles to lift your body until the base of your neck lines up with the base of your spine. Stop when your hips are bent 90°.
- Don't arch your back. They have to stay upright.
- Do not lift your buttocks off the floor to lift your body.
- Don't let your knees go past 90°.
Step 4. Lower your back until it touches the floor with your shoulder blades
Do a controlled movement, don't use momentum to do the exercise, and don't rest when you return to the starting position.
Step 5. Repeat the exercise
Do the same movement until you finish the series. Remember not to rest when you return to the starting position, or you will lessen the effects of the exercise.
- Raise your body until you flex your waist 90°.
- Do not arch your back.
- Do not move your arms.
- Do not misalign the neck of the spine.
- Do not lift your buttocks.
Part 2 of 2: Gaining more strength
Step 1. Do three sets of eight to 12 reps
Start with three sets of eight to 12 repetitions of the exercise. Those with more experience can do more, but start calmly if that's not your case.
Step 2. Increase the number of reps or sets gradually
Gradually increase the number of reps and sets you do as you get more resistant.
Step 3. Do the military several times a week
Try doing three sets on three alternate days of the week and gradually increase the number of repetitions.
Step 4. Don't give up until you get where you want to be
You may not even be able to do eight reps at first, but don't give up - over time, your body will get used to it.
Tips
- If you don't have a training partner, place your feet under a bed or other heavy furniture to do the exercise.
- Do military and other abdominal exercises whenever possible to see results. For example: leg lifts, inverted sit-ups and even the normal sit-up. Try doing three sets of eight to 12 reps, with 30-second rests between each set.
- The military increases the strength and flexibility of the flexors of the hips and rectus abdominis.
Notices
- You can injure your neck or back if you do the wrong exercise.
- Don't use your arms to push your head, or you'll get hurt. Only rest your hands on the back of your head if you don't exert yourself.
- If you go to the gym, ask a qualified teacher to explain how the exercise works. Only a physical education teacher is able to teach the exact correct technique.