The traditional sit-up is an often-maligned abdominal exercise (and there are legitimate reasons for this).

One of the primary criticisms of the exercise (beyond lower back stress) is the strong involvement of the hip flexors in the movement. In fact, they tend to take it over so that the abs only contract isometrically during the movement.

That doesn't mean the sit-up is worthless, though...it just needs to be improved.

 

The first part of this improvement is going to be a variation called a Janda Sit-Up (this version I'm showing is also variation of THAT variation).

This involves anchoring the heels (or back of the lower leg) with something solid. This can either be via a bar, block or a training partner. What this does is allow you to contract the hamstrings strongly. As powerful hip extensors, the hamstrings work directly in opposition t the hip flexors and serve to inhibit / decrease hip flexor activation during the sit-up.

This makes the ABS do much more of the work. And while it doesn't fully address the issue of torque on the lower back, I actually it does help diminish it to some degree. If you decide to try this one, keep the lower back thing in mind.

Then we're going to also add in a band across your back, with the ends held in your hands and your arms extended directly in front of you like the end of a close-grip bench press.

This adds tremendous tension to the rectus abdominis muscle (the six-pack abs) while they're also getting worked from the OTHER direction to help perform the sit-up.

Essentially, you're getting tension from both the top and and the bottom of the six-pack abs while you're doing a sit-up. The tension on the abs is phenomenal and it will really help you get your six-pack abs to pop (which means you'll be able to see them sooner, even at a bit higher bodyfat).

To do this one, I like to use a bar set low on the rails in the power rack, pulled up against the uprights. Lie on the floor then hook the heels over the bar, pulling it up against the uprights. Your feet should be set wide out, a few feet apart. This will give you a place for your hands and body to come through and will also take the hip flexors out of a direct line pull, which will also help remove them from the exercise.

Grip the ends of a light band then bring it around your upper back.

If you need bands, here's a link to my recommended source (use coupon code RBTFITSTEP to get 10% off all band packages on this page).

Now the fun begins...

Extend your arms out in front and push some stretch into the bands. Now pull backwards with your heels to activate the hamstrings.

Start the sit-up movement, pulling with the lower abs while pushing forward with your hands.

If doing a full sit-up is not a good option for your lower back, you can actually do a Janda "crunch", stopping the movement at this point, before the lower back comes up off the floor. This will work the six-pack abs very strongly as well, though not to the same degree as the full sit-up.

If you're going to do the full sit-up, come all the way up as far as you, continuing to push forward with your hands to keep that tension lighting up the upper abs.

As you're doing the sit-up part, be sure to really pull hard with your heels against the bar. This will strongly activate the hamstrings and, I find, also bring the lower abs into the movement.

Bottom line, if you're looking for a VERY challenging abdominal exercise to make your six-pack abs pop, this is exactly what you're looking for. The tension you can put on the abs with this one is phenomenal.

I've got the full video for this one here.

If you want to jump past the explantion and go straight to the exercise demo part, click here.

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Some core exercises can actually make your stomach look WORSE...

The exercises you're doing to tighten up your stomach and flatten things out could actually be making your stomach protrude even MORE.

Here's the thing, though...these “bad” exercises are not actually the same for everyone.

To help you determine what these exercises are for YOU, take this free 30-second quiz.

You'll learn the best core exercises for your individual body type so you can strengthen your core, fix old injuries, improve your posture and transform your body.

Check it out here...

=> Learn Your "Core Type" Here (Best & Worst Exercises For Your Body Type)

Nick Nilsson
The "Mad Scientist of Muscle"

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