Sit up abs exercises will help you develop a strong core, which is essential for any athlete. Six pack abs are not – but they are fun, and also a goal for some people. CrossFit always puts function first, unlike bodybuilding for example, which generally prioritises aesthetics over fitness. The former is a healthy approach because your body becomes defined by what it can do, and not just by how it looks.
In the end, it all comes down to what you are training for, and what goals you would like to reach. Whatever your targets, these 8 sit-up exercises will help you to forge a strong core and six-pack abs. Remember that without the right nutrition, you will not see or experience any meaningful results.
8. Sit Up Abs Exercises L-SIT
The L-sit hold is a deceptively brutal exercise with benefits that go way beyond the visual. Not only will this exercise help fill out your sleeves and chisel your abs, it will improve the health of your shoulders, help you with your deadlift, and build functional core strength as well. How do you do it?
The L-sit hold is best done on a pair of parallettes.
Nearly every gym has dip bars, and you can even do L-sits on a pair of pushup bars, on kettlebells, yoga blocks, or even on a pair of benches. You just need two sturdy and secure platforms of the same height that will lift your butt off the ground when you lock your arms pushing down in between them.
“L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy” Greg Glassman
To perform an L-sit, position yourself between the parallettes, set shoulder-width apart. Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the ground.
7. Sit up Abs Exercises – FROG CRUNCH
This variation will not only challenge your balance and stability, but also target your lower abs and strengthen your entire core.
Start seated with your knees bent out in front of you. Lean back slightly so your torso is at a 45-degree angle to the floor and your shins are parallel to the floor.
Keep your abs involved as you straighten your legs and simultaneously bring your arms out to the side. Bring your arms and legs back in to the starting position. Continue pulsing like this as you hold your core steady.
6. Abs Exercises – BICYCLE CRUNCH
The bicycle crunch is an excellent exercise for building core strength and toning the thighs. It can be performed anywhere with no equipment needed.
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. At first slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck.
5. Sit Up Abs Exercises – RUNNING MAN SIT-UP
It’s a bit like if the bicycle crunch got together with a standard sit-up. HOW TO DO IT: Lie flat on the floor with your hands behind your head.
Exhale as you curl up, twisting your torso and bending your right knee so that you left elbow crosses over your right knee. Drop all the way back down to the start before repeating on the other side.
4. REVERSE CRUNCH PULSE
Begin lying on your back with your legs up in the air, perpendicular to the floor. Keep your arms down along your side with your palms facing down. Squeeze your lower abs and raise your butt and lower back off the floor with quick pulses. Try not to rely on momentum, but focus on only using your lower abs. You can do it either with legs straight up or legs bent at the knees with shins parallel to the floor.
3. RUSSIAN TWIST
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight, your torso should be at about 45 degrees to the floor. Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. The strength you need to paddle a raft is generated in your core, not your arms or shoulders. This is great for your obliques as well as six-pack abs.
2. SIX PACK ABS: PLANK
The Plank helps you to build strength in your core, upper and lower body so it is a good full body work out. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.
1. T-CROSS SIT UP
Begin lying on the floor with your legs straight and arms out wide to the sides, making a T with your body. In a slow and controlled motion, sit up, lifting your right leg and twisting to the right to bring your left hand to your right toes. Hold this position for a moment, pulling your abs toward your spine. Slowly roll down to return to the starting position to complete one rep. Repeat on the other side.