Sit up issue

[Carolina4eva]

Was wondering if anybody has started out with problems with situps. I should be going back to swear in soon so im starting to give the sit ups and push ups a go. I work out at the local gym all the time, dont work out core to much. Mostly upper body and cardio. I know when it comes to running the 2 mile I will be fine and push ups I will be ok, but sit ups I seriously just feel like I cant do them. With somebody holding my feet I struggle to get 10. Ive read that possibly I wasent doing them properly, but I dont see how I can mess up a sit up.

So my question is, are sit ups really this challenging when you first start doing them? Why does it feel like it hurts my back more then it does my abs? Ive also tried to do a few sets of them but it seems like the 2nd set I have nothing left to give. Its very frustrating.

[o13starsnstripes]

So my question is, are sit ups really this challenging when you first start doing them? Why does it feel like it hurts my back more then it does my abs? Ive also tried to do a few sets of them but it seems like the 2nd set I have nothing left to give. Its very frustrating.

Well yes when you are begining any new exercise you are not use to it is only natural that it will be tough to get use too. Second the reason why it feels like you are hurting your back is because thats just what it is. Sit ups are NOT an ab exercise but they are a lower back/hip flexor exercise. My personal advice would be to work your lower back and do it very easily. Take a Kettlebell or if you can't get a Kettlebell than use a ******** and so swings with them.

Swings are performed as shown in the picture below

kettlebell-swings.jpg

You could do it two handed, one arm or double swings if you want. I say to do this because you WILL work your lower back in a SAFE way that won't hurt you. I know for a fact that this all works because that what I did. Hope this helps!

[o13starsnstripes]

Was wondering if anybody has started out with problems with situps. I should be going back to swear in soon so im starting to give the sit ups and push ups a go. I work out at the local gym all the time, dont work out core to much. Mostly upper body and cardio. I know when it comes to running the 2 mile I will be fine and push ups I will be ok, but sit ups I seriously just feel like I cant do them. With somebody holding my feet I struggle to get 10. Ive read that possibly I wasent doing them properly, but I dont see how I can mess up a sit up.

So my question is, are sit ups really this challenging when you first start doing them? Why does it feel like it hurts my back more then it does my abs? Ive also tried to do a few sets of them but it seems like the 2nd set I have nothing left to give. Its very frustrating.

Also if you want you can go to this messageboard to get alot of great workout ideas. http://kbforum.dragondoor.com/kettle...tioning-forum/

[Carolina4eva]

So ive been doing situps for just over a week now, hoping to start seeing the smallest improvement and honestly im not seeing anything and its becoming very frustrating. Most of the time I can not do more than 10 sit ups at a time, I have to stop after 10 a rest for a while. I have tried to do a few without having my feet under something and I can not even come close. Its like I feel like my brain isint sending the right signals because I Have no idea how to sit up without my feet being held down. WITH my feet being held down ive also tried to do situps very slowly to actually feel my abs working and I can not do that either. The only way I can do a situp it seems is when I throw my body up as hard as I can.

Do ANYBODY have explinations or tips that could maybe help me? This is one of the most frustrating things ive ever delt with. I dont feel like im somebody who is overweight of out of shape...

Any advice would be very helpful

[Chief Kemosabe]

Read the regulations at the provided link to get an understanding on the proper form of the sit-up.

Also, a suggestion to improve will to do incline situps. Its with the bench positioned diagonally so you strengthen your core.

I do situps every night to improve and it does work with repititions.

[Chief Kemosabe]

my post needs approval

Well before you read my approved post, go to page 204 in the below link. Understand the proper form.

http://www.apft.net/FM21-20.pdf

[Lance13A]

Just keep trying. It took me 2 years to be able to do situps without somebody holding my feet. No joke. Keep at it and eventually you'll be good at them. Luckily somebody holds your feet for the APFT.

[HR NCO]

my post needs approval

Well before you read my approved post, go to page 204 in the below link. Understand the proper form.

http://www.apft.net/FM21-20.pdf

Just a heads up...the 21-20 is no longer in affect. It has been superceded by the TC 3-22.20

[CAllen]

Typically someone will hold your feet, or you should brace your feet unders something while doing situps. When I'm at home I stick my feet under my dresser. At the gym usually you can find something to brace your feet under, even slapping a 45 lb plate on top of your feet. If everything (hips, back, etc)are strong, yes, you can do situps without someone holding your feet, but you're engaging a lot of muscles that weren't really intended to be used during a situp.

I honestly think one of my weak points are my hip flexors (which I'm working on strengthening) and I can turn out 75 situps in just under 2 minutes right now and I'm 34. I have worked out regularly since I was 15 though.

[Chief Kemosabe]

Just a heads up...the 21-20 is no longer in affect. It has been superceded by the TC 3-22.20

Oh I know. I just remember that the 21-20 provided a good description in proper sit-ups. I have not even looked at the TC as of yet. My board days are well behind me .

[o13starsnstripes]

So ive been doing situps for just over a week now, hoping to start seeing the smallest improvement and honestly im not seeing anything and its becoming very frustrating. Most of the time I can not do more than 10 sit ups at a time, I have to stop after 10 a rest for a while. I have tried to do a few without having my feet under something and I can not even come close. Its like I feel like my brain isint sending the right signals because I Have no idea how to sit up without my feet being held down. WITH my feet being held down ive also tried to do situps very slowly to actually feel my abs working and I can not do that either. The only way I can do a situp it seems is when I throw my body up as hard as I can.

Do ANYBODY have explinations or tips that could maybe help me? This is one of the most frustrating things ive ever delt with. I dont feel like im somebody who is overweight of out of shape...

Any advice would be very helpful

http://www.twohundredsitups.com/

[HR NCO]

Oh I know. I just remember that the 21-20 provided a good description in proper sit-ups. I have not even looked at the TC as of yet. My board days are well behind me .

lol...shame shame sir. I actually get kind of a sick pleasure correcting units when I see them doing PT according to the FM and then have to correct them and let them know it's not authorized anymore. They kind of get the deer in headlights stare, lol.

[andrew.tischner]

lol...shame shame sir. I actually get kind of a sick pleasure correcting units when I see them doing PT according to the FM and then have to correct them and let them know it's not authorized anymore. They kind of get the deer in headlights stare, lol.

It is just because to many units are not established enough to start PRT. Most units have little to no one trained in PRT. Really the only units that are would be RSP and RRB.

[Carolina4eva]

So its been almost 3 weeks now that I have been working on sit ups trying to see some improvement but im not seeing anything and its becoming very discouraging. Last week I saw a fitness trainer at my local gym and he told me the only thing he saw wrong was that I am using to much hip flexor when doing sit ups. Ive been trying to correct it but I just dont know anymore, im out of ideas. I can barely do 10 sit ups at a time...and when it comes to the 2nd and 3rd set I get like 5 or 6. I just dont understand it.

[o13starsnstripes]

So its been almost 3 weeks now that I have been working on sit ups trying to see some improvement but im not seeing anything and its becoming very discouraging. Last week I saw a fitness trainer at my local gym and he told me the only thing he saw wrong was that I am using to much hip flexor when doing sit ups. Ive been trying to correct it but I just dont know anymore, im out of ideas. I can barely do 10 sit ups at a time...and when it comes to the 2nd and 3rd set I get like 5 or 6. I just dont understand it.

What has your routine for them been? I mean how many days a week have you been doing them plus what are the sets and reps you've been doing?

[show_stopper999]

Sit indian style on the floor. Leaving your feet and legs how they are, lay back on your back. Do situps. This forces you to use your abs and not your hip flexors.

Get in the traditional situp position. Push your ankles back until they touch your butt. Do situps. This is incredibly harder than the 90 degrees allowed by the army.

Do 100 per day.

Do flutter kicks.

When it comes PT test time, relax out to the 90 degrees allowed and pin your chin to your chest. Remember your shoulder blades have to touch and you have to break the line on the rise. There's no reason for your head or anything higher to touch when going down, and no reason to go any farther forward than you have to going up. Thats extra work for no reason.

[Carolina4eva]

Well I was following the 200 situp plan but at the end of week two I started failing to get my sets, after that is when I met with a personal trainer. But I always try and Do a few sets of 10 everynight or when I'm at the gym, hoping I could work my way up to 15,20 and so on but
Sometimes I can't even get 10. Also when doing Sit ups I never get
The burn in my abs, it's always lower down around my hip flexors

[o13starsnstripes]

Well I was following the 200 situp plan but at the end of week two I started failing to get my sets, after that is when I met with a personal trainer. But I always try and Do a few sets of 10 everynight or when I'm at the gym, hoping I could work my way up to 15,20 and so on but
Sometimes I can't even get 10. Also when doing Sit ups I never get
The burn in my abs, it's always lower down around my hip flexors

Well on also for the other stuff I stated before about the swing you can do the swing with a d u m b bell because the swing will work your lower back and hip flexor. Ask your trainer about it, trust me it works! Also the reason your not getting a burn in your abs and a burn in your hip flexor is because the sit up isn't an ab exercise and its a lower back and hip flexor exercise. Thats why your feeling what you feel now so thats normal.

if you do the swing take a weight that you can perform at least 20 reps with and do the following 5 X 20. Meaning 5 sets of 20 reps each with resting only a max of a min inbetween each set. When you do this do it on the days that you run because your also working your legs.

[o13starsnstripes]

Also since your going to need work your hip flexor make sure to stretch as well http://www.stayfitbug.com/wp-content...08/strecch.jpg

[Nati]

If you can't feel the burn in your abs, you need to visualize them working more. Concentrate on using your abs and you will. you can also train for situps with other abwork like hanging knee raises, crunches, and running.

[Slater]

So when you say you'll be fine in the 2 mile run & push-ups does this mean you can perform them according to the Army's minimum PT standards? Which means at the least, you can run 2 miles in 17 minutes and are able to correctly complete 36 push-ups?

If you can do this, I can’t see how you cannot do more than 10 or 20 sit-ups in a row? I’ve been getting ready for basic and the first time I did sit-ups (I haven’t did them in years nor do I perform any type of core work-outs) I did the bear minimum to pass which was 42. The thing I’m struggling with is trying to get my run times down – I average about 10 minute miles. I couldn’t do 36 push-ups at first (first try was 25) but after doing them for two weeks I can now do the minimum of 36. I’m in my 30’s and haven’t worked on my cardio in a few years so I knew the running was going to be hard. But if you can easily do at least 30+ push-ups and can run under 10 minute miles, you should be able to complete at least 40 straight push-ups. I’m baffled? Try working with a medicine ball, there are lots of good core work-outs for those. If you have a gym membership or go to college, try the ab machine, it only targets ab’s. However, no matter what you do when you work on sit-ups your lower back will hurt at first because you are straining so hard. Another thing is to try actual crunches, don’t go all the way up (don’t raise your neck above your spine). Anyways, good luck! If you can run 2 miles under the standard time, you’ve got the hardest part down!

[Carolina4eva]

So when you say you'll be fine in the 2 mile run & push-ups does this mean you can perform them according to the Army's minimum PT standards? Which means at the least, you can run 2 miles in 17 minutes and are able to correctly complete 36 push-ups?

If you can do this, I can’t see how you cannot do more than 10 or 20 sit-ups in a row? I’ve been getting ready for basic and the first time I did sit-ups (I haven’t did them in years nor do I perform any type of core work-outs) I did the bear minimum to pass which was 42. The thing I’m struggling with is trying to get my run times down – I average about 10 minute miles. I couldn’t do 36 push-ups at first (first try was 25) but after doing them for two weeks I can now do the minimum of 36. I’m in my 30’s and haven’t worked on my cardio in a few years so I knew the running was going to be hard. But if you can easily do at least 30+ push-ups and can run under 10 minute miles, you should be able to complete at least 40 straight push-ups. I’m baffled? Try working with a medicine ball, there are lots of good core work-outs for those. If you have a gym membership or go to college, try the ab machine, it only targets ab’s. However, no matter what you do when you work on sit-ups your lower back will hurt at first because you are straining so hard. Another thing is to try actual crunches, don’t go all the way up (don’t raise your neck above your spine). Anyways, good luck! If you can run 2 miles under the standard time, you’ve got the hardest part down!

Basically its excatly what you said. This past weekend we did a 1-1-1. I got 47 pushups, did a mile in 6:15...but my sit ups I only got 17. I dont understand how I can do everything else so well but **** so bad at sit ups. Ive got to take the 2-2-2 next drill and I ship out for basic in April. So im starting to run out of time.

[Slater]

Solid push-ups going into basic, I bet you will max out which I think is 70 or 75 by end of basic. 6:15 minute mile? That's outstanding, if you have endurance you should be able to easily max out in the two mile as well. I'm very envious of your mile time I'd trade you 20+ sit ups for -2 minutes of you're mile time, lol! 17 sit ups allows you to ship to basic, I think you need 34 to pass in basic. You'll have to up your sit ups to 42 to pass your PT after basic. I would keep working on other core work-outs besides sit-ups; these will strengthen other areas connected to your core. Most people think that sit-ups are all about ab muscles, but its a lot about your back muscles, rib muscles, oblique’s, and even the muscles in your thighs. If you get these stronger (lunges, squats, bicycle kicks, mountain climbers, superman’s, burpees, various crunches, leg pull-ups) then sit-ups will come much more easy. Remember to do sets with rest between for any ab / core workout. Trying to do too many at once will only hurt you in the long run. 8 sit ups / 60 sec rest / 10 sit ups / 60 sec rest / 8 sit ups / 60 sec rest / 6 sit-ups is better than 32 sit ups straight. Do these every other day, increasing each rep by one. After about 4 weeks, you should be able to do at least 30+ which will get you close to basic minimum of 34, not to mention the fact that all of the stuff in basic will get you at least 15 to 20 more sit-ups more than when you arrived. This might get you to 45 or 50 by end of basic. So with your push ups, runs, and sit ups, your total score could be 245 (180 is needed to pass) 245 is really good, I knew some guys headed to Special Forces and Ranger school who could barely get a 250. Keeping working at it and you'll get there!