Complete the 30 Day Sit-ups Challenge this month and boost the efficiency your core muscles to the maximum level.
Not only is this fitness workout super easy but also it requires 5 minutes only. This fitness challenge is one of the most famous challenges and it gives the best results.
It helps to get you into perfect shape. The month-long sit-ups challenge promises to strengthen your core but it is possible only if you stick to it and complete all 30 days of the plan.
This exercise routine helps the strength of your core to reach the utmost level. Time spent doing these sit-up exercises slowly increases day by day.
It helps you build up your core muscle strength gradually and improves your stamina.
Though this challenge may seem scary and 140 sit-ups by day 30 look impossible but they’re not! Start this challenge right away and witness the transformation yourself! 😉
Before heading to the 30-day sit-ups challenge, you must be aware of what sit-ups are? Right? Here’s a brief info!
What are Sit-ups?
The sit-up is an abdominal aerobic exercise to reinforce and tone the abdominal muscles.
It is similar to a crunch, yet sit-ups have a full range of movement and involve extra muscles.
They utilize your body weight to build up and tone the core-stabilizing abdominal muscles.
Many individuals consider sit-ups as bland and monotonous. They may be monotonous since a set of sit-ups normally includes significantly a larger number of reps than different kinds of exercises, but they’re certainly not bland.
How to do proper Sit-Ups?
- Proper sit-ups should start by lying on your back with your knees bent. It works best if you do them on a soft surface, such as a mattress. You should keep your knees bent at a 90-degree angle and make your feet flat on the floor. You feel more comfortable if you lie on an exercise mat while you are doing sit-ups.
- Put your fingertips on the back of your ears. You must bend your elbows and point out at your sides. Cupping the back of your ears with your fingertips as opposed to placing them on the back of your head. It can help prevent you from pulling yourself up by your neck as you’re doing sit-ups. To make your arms parallel to your sides, you can also cross your arms over your chest or hold your arms slightly above the floor.
- Make lift your torso above as close to your thighs as possible. You must do this with a smooth and steady motion while keeping your feet flat on the floor. Your lower back should be off the floor when you’re done lifting your torso.
- Lower your torso down to the floor so you’re back in the starting position. When you lifted your torso to your thighs, always use a smooth and flat movement as you lower it down. Once you’re back in the starting position, you can repeat the exercise if you want to do more reps.
- Do 3 sets of 10-15 reps. you must give your body a minute or more to rest in between sets. If you want to keep good form, you must do sit-ups until you get stronger.
What muscles do work?
Sit-ups work the rectus abdomen, obliques, rectus femoris, tensor fascia latae, chest, and neck muscles.
These are the muscles that kept your spine and body straight. It prevents collapsing or twisting of the spine, and helping in the neck and hip movement.
Sit-ups are not quite the same as crunches in the way they are performed and the muscles they activate. Sit-ups are effective and work on almost your whole body.
Different types of Sit-Ups
Following are the different types of Sit-ups:
1. Hands to Heels
This is the first type of sit-ups. For this, you should lie down on a mat. Keep your knees tighten, feet flat on the floor, and legs hip-width aside.
Stretch your hands over your head and keep them shoulder-width apart. You should make your lower back in a posterior tilt.
Exhale and push your upper body up. Then, swing your hands from above your head to the side of your heels. Inhale and roll back down to the initial position.
Do not tuck your chin. Keep your gaze up towards the roof.
2. Straight Leg
After lying on the floor, keep your legs hip-width apart, and hands over your head. Look up at the ceiling. This is the first position.
Exhale and stretch your upper body up into a sitting position. Keep your hands extended over your head. Inhale and move down on the mat.
3. Bent Leg
A person should lie down on the floor firstly. Then flex your knees, place your feet level on the floor.
Make sure your hands should be above your head and gaze towards the roof. This is the initial position.
Breathe out and pull your upper body up in a sitting position. Your hands must remain above your head. Inhale and move down to the initial position.
In this type of sit up, a person firstly lies down on a mat. Keep your legs together, hands stretched out over your head and your spine in a posterior tilt.
After this, lift both your legs and the upper body together. Try to touch your toes. Keep your gaze up at the roof. Breathe in and move down to the beginning position.
Also see the Related: 30-day plank challenge for beginners
1. Core strength
It is one of the biggest motivators for doing sit-ups. You reduce your risk of back pain and injuries by strengthening, tightening, and toning your core.
You’ll be able to move easier when you complete your daily routine and participate in athletic activities.
2. Better balance and stability
When you move throughout your daily and athletic activities, a strong core helps to keep your body balanced and stable.
They help your pelvis, lower back, and hip muscles to work together with your abdominal muscles. Good balance makes you less likely to fall and injure yourself.
3. Increased flexibility
Moving your spine helps to loosen up stiffness in your spine and hips. Sit-ups help to make your hips and back more flexible.
It increases mobility and reduces stress and tightness. Increased flexibility improves circulation and concentration, reduces stress, and boosts energy levels.
4. Improved posture
It is easier to keep your hips, spine, and shoulders in alignment, which helps to improve posture.
Good posture relieves stress and tension, increasing your energy levels and helps in improving breathing.
5. Reduced risk of back pain and injury
Sit-ups help to keep the lower back, hips, and pelvis strong. A strong core helps in decreasing back pain and making injury rare.
This challenge has been created for beginners, but can be great for intermediate or advanced level individuals who want to supplement their routines with some more ab training and motivation.
Before starting any new exercise always consult a doctor. Spread the word and start now. Help inspire others to work out and get in shape.