Sit-up with the Sand-Pad
- Degree of Difficulty 60%
Sand-Pad as weight for a Sit-up
Short Description
- Supine position. Hold the Sand-Pad behind your head and bent your knees.
- Move the Sand-Pad with extended arms to the front upwards. Raise your upper body.
- Move Sand-Pad and your upper body back to the initial position.
Long Description
- In the initial phase you are in a supine position. You hold the Sand-Pad with both hands behind the head. While the Sand-Pad remains on the floor your legs are bent with your feet flat to the ground.
- Try to keep your lower back on the floor while you move up with your upper body. Push the Sand-Pad at the same time over your head upwards. At the end of the movement your arms should be extended.
- Lower your upper body slowly to the floor. Bring the Sand-Pad behind your head again.
Tips
Try to raise the Sand-Pad as high as possible without moving your lower back.
Additional exercise instructions
In the Sand-Pad exercise Sit-up you use the Sand-Pad as an additional weight. The difficulty raises when you hold the Pad with your arms extended.
Related Sand-Pad exercises
Siderotation
The Sand-Pad exercise Siderotation strengthens all core muscles with focus on the lateral abdominal muscles. The Siderotation is a very dynamic exercise and therefore very effective for a warm-up program.
Sidestaby
The Sand-Pad exercise Sidestaby strengthens all core muscles and mainly the lateral part of the abdominal muscles and the hip muscles.
Crunch balanced Legs
The Sand-Pad exercise Balanced Legs stimulates a growth of the abdominal muscles. During the exercise you need to keep balance and therefore you also train the lateral abdominal muscles. The dynamic spreading and squatting of the legs leads you to different loads on the abdominal muscles.
Crunch
The Sand-Pad exercise Crunch is a typical exercise to train the abdominal muscles. The higher the weight of the Sand-Pad, the higher the tension in the abdominal muscles.
Recrunch Slide
In the Sand-Pad exercise Recrunch Slide you use the Sand-Pad as a slide on a smooth floor. Because of the bending and stretching of the legs in the push-up position, this exercise activates many core muscles. While bending the legs the abdominal muscles, the hip flexors and thigh muscles are activated.
Rotation
In the Sand-Pad exercise Rotation you turn the Sand-Pad from side to side. This exercise improves your abdominal muscles in a very effective way.