Posted: 3/24/2010 4:16:09 PM EDT
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I'm trying to get into better condition in anticipation of going into the service. Running, I'm good. Push ups, I'm getting better. Sit ups, I seem to flat line. I try to do them in the proper military style, and I've been doing them for a while, but my abdominal muscles never really feel tired or strained. When I start to get tired, it feels like my abs are fine, but the tops of my thighs are burning. It feels like my leg muscles are doing all the work and the abs are getting a free pass. I do them with legs at 90* with my feet under the bed. It feels like I have to have my feet locked down, or else I can't get get off the floor. I've seen pictures and videos of how you're supposed to do it, but something seems to be getting lost in translation. Any tips or advise to help me out?
I've been doing 200-250 every other day or so in sets of 25-30, if that matters. |
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25 to 30?
Why not just do every set max reps? Or is that your max number of reps? 
The only way you're going to up your sit ups is by doing sets of max reps and doing them on a regular basis. In a couple of weeks, you should be able to substantially up your max this way. |
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Quoted:
If I'm understanding what you're saying, your legs are straight up, creating a 90* angle with the ground? That is incorrect. Your knee is where the 90* angle is supposed to be. http://student.ttuhsc.edu/MMSA/images/situp-up.jpg He said his feet are under the bed. So that would make having your legs straight up in the air kinda hard.
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Quoted: Quoted: If I'm understanding what you're saying, your legs are straight up, creating a 90* angle with the ground? That is incorrect. Your knee is where the 90* angle is supposed to be. http://student.ttuhsc.edu/MMSA/images/situp-up.jpg He said his feet are under the bed. So that would make having your legs straight up in the air kinda hard. My mistake, I meant to say thighs. |
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I haven't incorporated the military style situps in my routine for years, but when PFT time rolls around, I can out-do most people. Google core exercises like stated, and also gymnastics core exercises.
Here's a some exercises that I use to create circuits: (Might have to look some of these up) Windshield wipers Candlestick extensions Knee to Elbows Plate throws (Grasp plate with arms extended and make a sideways figure 8.) Barbell rollout Dive bomber push ups (a.k.a judo push ups) Leg raises Scissors Dead bugs Trunk twists |
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I would also recommend throwing in some other core exercises. We did a shit load of flutter kicks in basic. But google core exercises and pick out 4 or 5 in addition to regular situps. +1 I was an Army officer for 10 years (Infantry and MI). There is a big diffrence between APFT score and your fitness level relative to your job. Example- push-ups, sit-ups and running 2 miles won't tell you much about a soldier's ability to fucntion in a light infantry unit. His ability to ruck 20km with a combat load will. Look at the APFT as what it is- a test. Train for it but recognize that there's more to being in shape. Do other ab/core exercises to be fit and strong, but train your body to max the sit-ups. FWIW, I always found that I did best on my sit-ups when I was running a lot and lifting for my legs. The APFT is designed to measure total fitness. SO it shoudln't surprise anyone that they choose sit-ups (which work abs, hips, etc) over crunches (which only work your abs). |
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Quoted:
Quoted:
I would also recommend throwing in some other core exercises. We did a shit load of flutter kicks in basic. But google core exercises and pick out 4 or 5 in addition to regular situps. +1 I was an Army officer for 10 years (Infantry and MI). There is a big diffrence between APFT score and your fitness level relative to your job. Example- push-ups, sit-ups and running 2 miles won't tell you much about a soldier's ability to fucntion in a light infantry unit. His ability to ruck 20km with a combat load will. Look at the APFT as what it is- a test. Train for it but recognize that there's more to being in shape. Do other ab/core exercises to be fit and strong, but train your body to max the sit-ups. FWIW, I always found that I did best on my sit-ups when I was running a lot and lifting for my legs. The APFT is designed to measure total fitness. SO it shoudln't surprise anyone that they choose sit-ups (which work abs, hips, etc) over crunches (which only work your abs). I agree with this. I was an officer for 7 years active duty in ABN and light infantry. We PT'd everyday pretty hard. You must do quality ab work 3 x per week. Do it FIRST not at the end of your workouts. Think variation and add some resistance also. For instance- get on a decline bench and do situps with a 10 or 25 lb weight on your chest. I disagree with the above poster who advises to use the hip flexors. IMO this demonstrates weak abs and RUINS your shot at a great run time because your legs will likely be shot when you have to do the 2 mile portion. You want to use the abs and only the abs during the test. Learn how to do the Army sit-up properly. No more, no less. The above diagram is helpful- also on the down aspect- you do not need to 'flop' all the way back. Doing so wastes valuable time. 4073 |
| Hanging leg raises with ankle weights is a good one. Do these a couple times a week, and try to increase the weight over time. This will work your hip flexors like crazy which is also the muscle you use most when doing situps, this should help dramatically. You will notice that you have a lot of power in the bottom part of the sit up after doing this for a while, the momentum will help you power through the top part. Good luck! |