Looking to Get in Shape or Lose Weight? Try our BMI and Weight Loss Calculator!

How to Improve Push Ups & Sit Ups Fast

By MaryFenton

Doing sit-ups and push-ups correctly and with proper form will ensure that you are getting the benefit of the exercise without injuring yourself. You can actually do fewer repetitions of each if you do them correctly. Sit-ups and push-ups are classic exercises that can be done anywhere and do not require you to purchase any exercise equipment. Create a simple exercise routine that includes running or walking and sit-ups and push-ups.

Sit-ups

Lie down on your back on an exercise mat, yoga mat or a carpeted area. Bend your legs and place your feet flat on the floor. Keep your feet slightly apart so they remain in line with your hips.

Open your hands and put only your fingertips behind your head. Do not use your hands to push your head up; your hands are only there to support your neck. Keep your eyes on the ceiling while you do the sit-ups to ensure you do not crunch your neck.

Use your abdominal muscles to pull your head and shoulders off the mat. Pull your belly button toward the floor, exhale and come up about 6 inches. Hold for at least one count, and lower yourself slowly, inhaling as you lower. Peform three sets of 12 to 15 sit-ups.

Push-ups

Start at the top of the push-up with your palms on the floor and your arms fully extended. Your hands should be slightly wider than your shoulders. You can either have your legs fully extended using the balls of your feet for support, or you can bend your knees and use your knees with your feet crossed at the ankle.

Create a straight line from your head down to either your knees or feet. Keep your lower back straight by tightening your abdominal muscles and pulling your belly button back.

Maintain the straight line as you lower your entire body down to a couple of inches above the ground. Keep your head down, and hold this lowered position for at least one count. Slowly push back up, but do not lock your elbows as you reach the starting position. If you are just starting out, you may only be able to do a few push-ups. Work your way up to doing two or three sets of 10 to 12.

Cite this Article A tool to create a citation to reference this article Cite this Article

Related Articles

More Related