Exercise Sitap (Raising the torso from a lying position)

Rules for performing the exercise

1. Lie on the floor with your feet immobilized or have a partner hold them. Legs are bent at the knees.
2. Place your hands behind your head, clasping your fingers at the back of your head. This is the starting position.
3. As you exhale, lift your upper torso so that your body assumes a V-shape position.
4. Hold for a second and inhale as you return to the starting position.
5. Repeat as many times as necessary.

Variations: To make it more difficult, you can work with additional weight, holding it with crossed arms at chest level.

Short description

Lie down on the floor. Legs are bent at the knees. Place your hands behind your head, clasping your fingers at the back of your head. As you exhale, lift your upper body about 45 degrees. As you inhale, return to the starting position.

How can you make the exercise more difficult?

To notice a specific result, you need to train your abdominal muscles 3 times a week for 4 approaches for 6 weeks. As you practice, you can make this exercise more difficult.

We have already described the simplest option, but more complex ones are lifting the body with raised legs to an angle of 45-60 degrees. You can also put your feet on a sofa, bed, stool and do lifts in the same way. This position reduces the load on the lower back.

Below is a video with an example of the correct execution of body lifts.

Important! When you hold your hands behind your head, do not pull yourself with your hands. They are simply located behind the head, with the elbows pointing to the sides. Rise up using your abdominal muscles only.

What muscles work

This complex can be performed by both fragile women and courageous representatives of the stronger half of humanity. The main requirement is constant training, performing the required number of times. Only in this case will it be possible to achieve the desired result over time. It's worth starting with the classic form.

The effect of the exercises can be felt within two to four weeks. When performing, all the muscles of the anterior abdominal wall are involved, especially the upper part. The main load falls on the rectus abdominal wall muscle, in particular on its upper part.

A static load is placed on the group of oblique abdominal muscles and spinal column extensors. Thanks to this, the stomach becomes toned, strong, and flat. The muscle corset is strengthened.

Fitness trainers say that workouts that involve performing exercises at high speed are considered more productive.

Raising the torso with turns

The initial position and technique are described at the beginning of the article, only when lifting we rotate the body, trying to reach the left knee with the right elbow, and the right one with the left hand.

Please note that the body turns gradually as it rises, and not immediately at the beginning of the movement, so you load the rectus abdominis muscle, and in the middle of the amplitude the transverse, internal and external oblique muscles are activated.

At the top point, as much as you can, tighten your abdominal muscles, only after this does your torso go down. Do not push your back off the floor to make it easier to rise; all lowering and lifting is solely due to the abdominal muscles. The main thing is to feel the muscle, and not to do more repetitions.

Types of exercise:

• alternately rotate the body left and right; • first perform half the repetitions of turning the torso to the left, the rest of the repetitions to the right.

Why, when and how many times to do the exercise

Why pump up your abs? There are several reasons why you definitely need to pump up your abs:

Beautiful, straight posture	Strong, toned muscles support the body in the correct position. The elastic muscle corset of the anterior abdominal wall maintains an even posture in any body position.
The functioning of internal organs and systems improves	During exercise, there is a rush of blood and oxygen to all cells and tissues. However, there is an important condition - compliance with breathing techniques. Lifting is done with exhalation
Psychological factor	A beautiful, toned abs will give men confidence, and a thin, flexible waist is always an adornment and asset to a woman’s figure
Slenderness	With regular training, sit-up strengthens and tightens muscles. This is not only the consumption of calories and the breakdown of fats, but also the prevention of stretching of the gastric walls. It curbs excessive food consumption
Helping a woman during childbirth	Women who constantly train and perform exercises according to all the rules find it much easier and faster to give birth to a baby.

The regularity of training depends on the physical fitness of the person. Those who are not new to sports, who regularly jog and visit the gym, are recommended to perform classes according to the following scheme: 2 days of training alternate with one day of rest.

If a person is just starting to train and play sports, it’s worth starting with two workouts a week. A prerequisite is the availability of days off. This is necessary for complete muscle recovery after exercise.

The best option is to perform sipaps closer to the end of the workout.

How many times should you train your abs?

The optimal number of lifts is 30, that is, three sets of ten times. It's better to start at ten. Over time, you can gradually increase the number of times and complicate the technique. Before actually performing the exercise itself, it is worth doing a warm-up.

Raising the body while lying on your back with bent legs[edit | edit code]

The “supine torso raise” has a bad reputation, largely due to poor technique. But, if done correctly, it is effective for advanced trainees. You should pay attention to the quality of movements, and not to the frequency of repetitions.

Raising the torso while lying on your back with bent legs

Exercise characteristics

• Basic exercise
• Combined/multi-joint
• Traction
• Open circuit
• With your own body weight
• Intermediate and advanced levels of fitness

Brief description of the exercise

Slowly lift your upper body. Complete the lift and bend by pulling your upper torso toward your knees. Pause, slowly lower yourself to the starting position and repeat the exercise.

Initial position

• Lying on your back with your knees bent, feet pressed to the floor.
• Hands behind your head.
• Keep your neck in a neutral position.
• Maintain constant tension in your abdominal muscles.

Tips on proper exercise technique

:

• Do not use inertial force. Perform a slow, controlled movement through a full range of motion.

• Do not move your neck or chin when lifting your body. Keep your chin tucked slightly downwards and in a neutral position relative to your cervical spine.

• Do not use arm strength to lift your body. Must be used to perform an isolated movement of the abdominal muscles

• Don't slouch. Keep your chest up and your shoulder blades squeezed together.

• Exhale as you move up.

• It is preferable to do fewer repetitions without fixing the lower extremities than more repetitions with a partner or fixed legs. If you are held by your legs, then as the speed increases, inertial force will be generated, leading to an increase in the load on the lower back when lifting the torso. This can injure your lower back.

Motion Analysis	PHASE 1 First plus or minus 30° range of motion of the torso	PHASE 2 Rest of range of motion including lower back lift
Joints	Spine	Hip
Directions of joint movements	Up - flexion, Down - extension	Up - flexion, Down - extension
Mobilizing muscles	Rectus and oblique abdominal muscles	Iliopsoas muscle, Rectus femoris muscle
Stabilizing muscles	Neck: Sternocleidomastoid muscle Shoulders: Serratus anterior muscles, Rhomboids and lower trapezius muscles	Neck: Rectus and obliques abdominis, Sternocleidomastoid muscle Shoulders: Serratus anterior muscles, Read also:  Useful tips on how to breathe correctly when squats and why it is important Rhomboids and lower trapezius muscles

Options for lifting your torso

The most common version of the sitap is the classic one. It can be performed at home.

Classic body lift on the floor

Beginners are advised not to rush or make sudden movements.

• Take an emphasis lying on the floor face up.
• Bend the lower limbs at the knee joint.
• Place your feet on the floor. If necessary, support yourself against a heavy object, dumbbells or barbell.
• Close your hands at the back of your head.
• Raise the body as you exhale so that the body takes the shape of the letter V. The back remains straight, the feet are firmly adjacent to the floor surface.
• In a sitting position, you can touch your feet with your fingers.
• Return to the starting position while inhaling.

Option 1 - simpler

Place your arms crosswise on your chest. This allows you to relieve the spine during movement.

• The initial position corresponds to that in a simple classical sitap.
• Lifting the body is performed while exhaling.
• While inhaling, return to the starting position.

The optimal number of repetitions is 30, three times ten.

Option 2 - more complicated, with body rotation

With a cross-shaped rise. There are two options for lifting the body in this version. Both options are similar to the classic version, but each of them has its own distinctive features.

As a result of lifting the body, try to touch the opposite knee with your elbow. The arms are either folded crosswise on the chest or clasped at the back of the head.

Another execution option involves lifting the body and alternately touching the opposite knee with the elbow as it lifts.

Option 3 - as safe as possible for the lower back

To minimize the load on the lumbar spine, you need to perform the movement according to the classic pattern with your arms crossed over your chest. It is also necessary to place a bolster under the lumbar spine, or raise the lower limbs 90 degrees.

Thanks to the roller, the possibility of pinching nerve endings and blood vessels is eliminated.

With weights. Lie down on the floor. Knees bent. Hold the weight with both hands near your chest. Begin to lift your back off the floor and lift your torso. At the top of the movement, raise your arms with the disc above your head. As you move down, lower the weight back toward your chest.

Lifting from a lying position (Sitap) with a disc

Initial position

Lie on the floor with a mat or other soft base under your hips and back, your feet are 10-15 cm apart.

Foot placement options:

- place firmly on the floor forming a triangle between the foot - knee - thigh;

- just keep your legs slightly bent on the floor;

— slip it under the sofa for support (if your legs come off the floor when you lift your body).

Fingers:

- place on temples;

- in the area behind the ears;

- straighten your arms in front of you;

- cross your chest.

But under no circumstances cross your fingers at the back of your head, otherwise by lifting your body, you will help yourself with your hands, reducing the load on your abdominal muscles.

Options for doing it in the gym

The technique of performing a sit-up in the gym involves the use of special sports equipment, attributes, and exercise equipment for better muscle development. Most commonly, the Roman chair and incline bench technique is used.

On a Roman chair

• Sit on the seat of a chair.
• Choose the optimal distance from the seat to the legs - bolsters in the ankle area.
• Legs straight, feet behind the rollers.
• The hands are folded on the chest or closed at the back of the head.
• As you exhale, the body lowers down until it reaches the level of the shins.
• As you inhale, smoothly raise your body to the starting point.
• Repeat as many times as necessary.

This variation of execution does not involve the use of weights, especially at the initial stage due to the high range of motion.

On an incline bench (with or without weights)

Lie on an incline bench at the desired incline. Secure your feet to the bolsters. Grasp the barbell disc with your hands. As you exhale, lift your body perpendicular to the floor. As you inhale, lower yourself to the starting position.

Lifting on an inclined bench (Sitap) with a load

Different angles and load severity

The higher the angle of the bench, the higher the load on the muscle frame. As the angle of inclination increases, the load on the spine decreases. The smallest inclination is 15 degrees. If the angle of inclination is from 40 to 60 degrees, performing a situp is considered especially difficult and does not require additional weighting in the form of dumbbells or pancakes.

When choosing the severity of the load and the angle of inclination, it is necessary to take into account the level of physical fitness and age category. Lifting the body with the head end down can provoke dizziness, changes in blood pressure, and tinnitus. The optimal tilt angle is 30 degrees. Let's consider several versions:

On an incline bench with rubber. Secure a resistance band around an incline bench. Lie down and grasp the handles with your palms facing forward. Pull them up near your collarbones and turn your wrists with your palms facing your torso. As you exhale, lift your body perpendicular to the floor. As you inhale, lower yourself to the starting position.

Raising the torso on an inclined bench (Sitap) with an expander

Oblique situps on an incline bench. Lie down on an incline bench. Place one hand on the back of your head, the other on your thigh. As you exhale, twist, turning your body to the left until your right elbow touches your left knee. Repeat as many times as necessary and switch sides.

Oblique crunches on an incline bench (sitap)

Press while lifting the body from a lying position (sitap). Lie on an ab bench, holding a barbell to your chest. Tighten your abdominal and buttock muscles. As you exhale, do a regular abdominal crunch and at the same time press the barbell overhead. As you inhale, lower your upper body and the barbell back to the starting position.

Bench press from a lying position (sitap)

Press standards (lifting the torso)

The term “abs” does not exist in the discipline that studies the human body, anatomy as a definition. This is actually what the abdominal muscles are called. And this is one of the most widespread muscles that everyone wants to be in good shape. After all, everyone dreams of having a flat, elastic stomach with clearly visible cubes on it. However, not everyone manages to achieve this result.

Press standards in 1 minute for schoolchildren
Boys			Class	Girls
5	4	3		5	4	3
30	25	15	1 class	20	15	12
32	27	18	2nd grade	22	18	15
33	30	20	3rd grade	25	20	16
34	32	22	4th grade	28	22	18
36	33	24	5th grade	31	23	20
37	34	26	6th grade	32	25	22
38	35	28	7th grade	34	28	25
39	36	29	8th grade	36	30er	27
41	37	30	9th grade	37	31	28
42	38	32	Grade 10	38	33n	29
45	40	35	Grade 11	40	35	30

Press standards in 30 seconds in primary school
Boys			Class	Girls
5	4	3		5	4	3
16	14	11	1 class	14	12	9
18	15	12	2nd grade	16	13	10
19	17	13	3rd grade	17	14	11
20	18	15	4th grade	18	15	12
21	19	16	5th grade	19	16	13

This exercise is included in the GTO complex for all ages.

Boys			GTO Raising the body from a supine position (number of times per 1 min)	Girls
21	24	35		1st stage (6-8 years)	18	21	30
27	32	42	Level 2 (9-10 years)	24	27	36
32	36	46	Level 3 (11-12 years old)	28	30	40
35	39	49	Level 4 (13-15 years old)	31	34	43
36	40	50	Level 5 (16-17 years old)	33	36	44
Men			Women
33	37	48	Level 6 (18-24 years old)	32	35	43
30	35	45	Level 6 (25-29 years old)	24	29	37
26	31	41	7th stage (30-34 years old)	19	22	33
24	29	39	7th stage (35-39 years old)	17	20	29
22	27	35	8th stage (40-44 years old)	14	16	25
19	24	31	8th stage (45-49 years old)	10	12	21
14	19	27	9th stage (50-54 years old)	8	11	18
11	15	24	9th stage (55-59 years old)	7	9	15
9	12	21	10th stage (60-64 years old)	5	7	13
6	9	16	10th stage (65-69 years old)	4	6	11
4	6	14	11th stage (70+ years)	2	4	8

It should be noted that the press can be “upper” and “lower”. In other words, when performing physical activity, both the upper and lower abdomen can contract.

There is an opinion that it is much more difficult for women to get perfect abs than for men. And indeed it is. This fact is due to the fact that in the female body the level of testosterone, which is precisely responsible for building muscle, is significantly lower.

So, what needs to be done to achieve your desired goal?

Recommendations for strengthening the muscles in the abdominal area:

1. First of all, make sure you eat properly. It is necessary to exclude or reduce to a minimum foods containing large amounts of sugar and carbohydrates. This group of products includes: sugar, sweets, flour, animal fats. On the contrary, protein consumption should be increased by eating low-fat cottage cheese, lean chicken, fish and other foods high in protein.
2. After burning fat in the abdominal area, you can begin to regularly perform various physical activities in the form of exercises.

The most effective abdominal exercises:

1. Landmine 180 – effective 180-degree torso rotation exercises combined with a barbell.
2. “Spider” is an exercise primarily for men. This exercise is performed in a plank position. During this warm-up, three main actions are worked in the form of rotation of the legs in turns, as well as flexion and anti-extension.
3. Hanging leg raises. This is the most effective hydration, which works all abdominal muscle groups.
4. Raising the torso three-quarters from the initial lying position. This is the most common exercise performed by men, women and is even included in the school physical education curriculum. For those who already regularly do this, it is absolutely no big deal. You can increase the level of difficulty by moving your knees apart. Thus, the hip bend will be less and the exercise will be much more difficult to perform.
5. Plank or push-ups while lying down. A classic exercise in sports that is present during almost any workout, especially among men. For those who find this too easy and simple, you can start the plank using only one arm and one leg. And during the execution, change hands and legs in turn.
6. Exercise on rolls is no less effective, where all abdominal muscles are involved. In addition, the muscles of the back and lower back are stretched.
7. Exercise “birch tree”
8. Squats without lifting your feet off the ground.
9. A corner in support of the floor, beams or other available devices.
10. A “vacuum” of the abdomen helps not only to pump up the desired muscles, but also to reduce the volume of the abdomen.
11. The bicycle exercise focuses on strengthening the upper abdominal muscles.

In fact, there are a huge number of exercises for regular exercise with an emphasis on strengthening the abs. You just need to start by doing the most common and effective exercises, which are more suitable for each individual. The main rule for pumping up the press is consistency, regularity and, of course, determination.

21	24	35	1st stage (6-8 years)	18	21	30
27	32	42	Level 2 (9-10 years)	24	27	36
32	36	46	Level 3 (11-12 years old)	28	30	40
35	39	49	Level 4 (13-15 years old)	31	34	43
36	40	50	Level 5 (16-17 years old)	33	36	44
Men			Women
33	37	48	Level 6 (18-24 years old)	32	35	43
30	35	45	Level 6 (25-29 years old)	24	29	37
26	31	41	7th stage (30-34 years old)	19	22	33
24	29	39	7th stage (35-39 years old)	17	20	29
22	27	35	8th stage (40-44 years old)	14	16	25
19	24	31	8th stage (45-49 years old)	10	12	21
14	19	27	9th stage (50-54 years old)	8	11	18
11	15	24	9th stage (55-59 years old)	7	9	15
9	12	21	10th stage (60-64 years old)	5	7	13
6	9	16	10th stage (65-69 years old)	4	6	11
4	6	14	11th stage (70+ years)	2	4	8

How can you replace sitaps?

Many exercises in the base on the abdominal muscles will allow you to replace sit-ups. Here are just a few of them.

Vacuum of the abdominal cavity. A simple and accessible alternative to everyone is a vacuum. It can be performed at home, at work, while walking, while driving, etc. You can make a vacuum in any position of the body. You need to exhale, pull your stomach in, feel your abdominal muscles, and stay in this position for 20 seconds.

Then relax, breathe in air and repeat the exercise several more times.

Abdominal vacuum

Fitness instructors also recommend several unusual movements that can replace sit-ups:

Body lifts using the Janda method. Lie on the floor, bend your knees at an angle of 90 degrees, feet on the floor, arms crossed over your chest. As you exhale, tightening your buttocks and hamstrings, slowly lift your body. As you inhale, return to the starting position.

Body lifts using the Janda method

Throwing a ball with both hands while lying on the floor. Lie down on the floor. Legs are bent at the knees. Hold the ball at arm's length behind your head. Throw the ball forward from the shoulder, while simultaneously taking a sitting position. Have a partner catch the ball and throw it back to you, or it can bounce off the wall.

Throwing a ball with both hands while lying on the floor

Limb raises for those who are trained

Raises legs to arms. It is especially valued among experienced athletes as it simultaneously loads the upper and lower abdominals.

• lie on your back;
• stretch your legs and arms;
• Exhaling air, rise slightly and raise your limbs. The arms are raised parallel to the legs, the torso does not touch the ground, the lifting angle is 35-45 degrees;
• Exhale and lie down on the floor again. The load is focused on all muscle groups of the anterior abdominal wall.

Raising legs to arms from a lying position

Leg raises to the chest on a straight bench. Sit on a bench, straighten your legs, and hold onto its surface with your hands. Bend over slightly and then pull your knees towards you while lifting your torso. After a second pause, return to the starting position and repeat the exercise.

Leg raises to chest on a straight bench

Swing with bent leg

Which muscles:

obliques, but also works the rectus abdominis, quadriceps, and tensor fasciae lata (thigh muscles).

Technique:

Lie on the floor, put your hands behind your head, bend your knees. The feet should rest on the floor. Perform a crunch in which the right elbow reaches behind the left knee toward the middle of the thigh and the knee moves toward the elbow. While performing the exercise, try to raise your upper body so that your shoulder blades come off the floor. The lower back should be pressed to the floor. Do not press your chin to your neck or pull yourself up with your arms. When twisting, exhale; in the starting position, inhale.

How to simplify:

the non-working arm is extended to the side (forms a straight line with the shoulder girdle) and pressed to the floor. This will give you extra support while twisting.

How to make it more difficult:

place your feet closer to your pelvis.

It is recommended to perform 30 repetitions on each leg.

What to pay attention to

When performing movements, you need to pay attention to the following nuances:

• The back should always be straight.
• You should not exercise immediately after eating.
• While lifting the body, the feet are pressed tightly to the floor surface.
• If the rollers from exercise machines leave marks on the body, use foam inserts.
• Raising the body from the initial position - a lying position - is performed while exhaling. Return to the starting position while inhaling.
• During the lift, the head should be on the same plane as the back. Tilts and turns are excluded.
• The load is added gradually. Starting with complicated versions of sitap can lead to health problems and lower back injuries.

Alternative Exercises

Incline sit-ups

By doing incline sit-ups, you train your upper abdominals. After you take the starting position, begin to lift your torso, but when returning back, do not lie down, maintain tension in your muscles. This will not only significantly improve efficiency, but also eliminate the risk of injury to the lumbar region. Raise your torso until a right angle is formed between it and your legs. Hold this position for a second and return back. Try to use your legs as little as possible.

Leg raise series[edit | edit code]

Most people who train are very familiar with hanging leg raises. The technique of the exercise is simple - hanging on the bar, you need to slowly raise your straight legs, keeping your knees together until they become parallel to the floor, stop for a second and slowly lower your legs down. It's simple.

But precisely because of its apparent simplicity, the technique is difficult to perform, because pure execution requires steel abdominal muscles, powerful, well-developed thigh muscles, lower back muscles, spinal muscles and sufficient mobility of the hip joint.

Leg raises are performed at a slow pace with perfectly straight legs—a technique that may not be feasible for many, even professional wrestlers and weightlifters. But don't worry about this - no one is asking you to do straight leg raises at the very beginning of the program. The Big Six system is based on gradually increasing the complexity of exercises, so you will first learn simple exercises and gradually move on to more complex ones. At the first level, knee tightening will prepare the abdominal muscles for stress and strengthen the joints. The following four types of exercises are performed on the floor - each one is a little more difficult than the previous one. At the following levels, the exercises are performed hanging. In this position, the abdominal muscles receive a tremendous load, and as they strengthen, we will move on to the most difficult exercise - hanging straight leg raises. The result of this approach will please you - your abdominal muscles will be much stronger than those of the vast majority of athletes.

And all this without crunches, special exercise machines, fitballs, electrodes and other modern nonsense.

Options[edit | edit code]

Almost every fitness publication publishes "the latest and most effective ab programs." All of them, as a rule, are based on crunches and their variations - the most useless exercises that physical culture has ever known. There are many different crunches: reverse crunches, twisting crunches, bent over crunches, side crunches, fitness ball crunches - similar to machine crunches. These are all essentially isolating and rather miserable exercises. They are completely unable to transform the belly into something functional and athletic. Therefore, for those who value their time, I recommend avoiding any crunches and exercise machines. Other exercises will bring much more benefit - time-tested, but forgotten by modern sports fans.

Body lifts[edit | edit code]

A classic but simple exercise that works your abs and thighs well. Lie on the floor, bend your knees, tuck your feet under a heavy object for counterweight, and lift your body from your hips. Some people claim that sit-ups are bad for your spine, but this is complete nonsense if you have a good bend in your knees. Do not put your hands behind your head, otherwise you may strain your neck ligaments. Instead, bring your fists to your temples and rise until your elbows touch your knees. I've read tons of articles written by vaunted experts who claim that lifting has no effect on your abs. Apparently, these scribblers have never tried to perform these exercises themselves. A couple of hundred lifts - and the next day you know exactly where the abdominal and thigh muscles are. The only drawback is that the body quickly adapts to the load and you need to constantly lift weights. If you don't want to lift weights, try more advanced sit-ups like bent-over, Roman chair, or Janda sit-ups.

Janda's ascents[edit | edit code]

Janda lifts are named after the Czech scientist who invented them. They are very similar to classic sit-ups, with the only difference being that the feet are pressed into the floor and the buttocks and thighs are strongly tensed during the lift. According to the theory of mutual inhibition, when the muscles of the buttocks and the back of the thigh work, there is no load on the hip flexor muscle, since they are anatomically opposite. Proponents of this theory argue that when the hip joint does not work, but the gluteal and thigh muscles work, then the entire load is shifted to the abdominal area. I highly doubt it. For starters, isn't it true that when one muscle contracts, the opposing muscles don't work (Lombard's paradox is a good example, see p. 83)? Besides, why would you want your hips to stop working? The abdominal and pelvic muscles developed as one unit, so if you train some muscles and not others, you're setting yourself up for trouble. However, given all of the above, Janda raises are a useful exercise in the training arsenal due to the isometric load on the abdominal muscles, during which they contract intensely. Start doing Janda raises only after you have crossed the bar of 50 classic sit-ups.

Bent-over sit-ups[edit | edit code]

For this exercise you will need an incline bench. Secure your legs in the upper position and perform body lifts. Gradually raise the top edge of the bench a few degrees higher as the exercise begins to become easier for you. Perform raises until the bench is almost vertical.

Roman chair raises[edit | edit code]

Roman chair ab exercises are more challenging than regular bent-over exercises. Hook your feet onto something that also supports your hips and lean back. Performing lifts in this position is complicated by the lack of support for the back and pelvis and a wider range of motion than in inclined lifts. Therefore, the entire load shifts to the abdominal muscles. This exercise was popular during the golden era of bodybuilding in the 1930s and 1940s. Famous athletes of that time, Zabo Kozevski and Leo Robert, had incredibly powerful and strong abs, unlike modern bodybuilders. The exercise is usually performed on special equipment, but in prison, for example, an ordinary chair was used, and someone else held the legs. I've seen guys jump up and grab a basketball hoop with their feet as a Roman chair. I would not recommend doing such a trick to those who are not entirely confident in their abilities, but this example shows that when there is a desire, opportunities are found. The whole world around you can become a gym if you are determined and inventive enough.

Twisting body lifts[edit | edit code]

These are classic lifts, with the only difference that when moving up you need to touch the opposite knee with your elbow. And, accordingly, in the next rise it’s the other way around. Many bodybuilders (and boxers, who should know better) perform the exercise in hopes of strengthening their obliques. Unfortunately, not much muscle effort is required to perform the lift and the crunch itself, so the obliques do not receive the necessary load. Soviet trainers realized this decades ago and came up with a more effective exercise for the obliques called Russian crunches.

Russian crunches[edit | edit code]

Sit on a Roman chair or take any position that keeps your torso horizontal without support. Take a weight: in gyms this is usually 20 kg, but in prison we took a heavy book or water bottles - one in each hand. Then slowly tilt your body to the side. Keep the weight on straight arms. Twist from left to right. The arms (and therefore the stomach) should move in a small amplitude, say, from ten to two o'clock on the dial. Your muscles will tell you how to perform the exercise correctly: as soon as you feel the unbearable heat, you have mastered the technique. There are no advanced variations to this exercise, but it is a fun variation that can be incorporated into your workouts from time to time.

L-shaped post[edit | edit code]

Sit on the floor, straighten your legs, hold your arms straight, rest your palms on the floor. Now, pressing hard with your hands on the floor, lift your legs and pelvis off the floor. Maintain a right angle between your legs and body. Not only do you need strong abs and thighs to keep your legs from sinking, but you also need strong back and arm muscles to

lift the weight off the floor. The exercise is similar to the final position of hanging leg raises, but it is not as effective due to the lack of movement. Moreover, while hanging, the intercostal and serratus muscles are worked out, which is what this exercise lacks. But for variety it is quite suitable.

Medicine ball training[edit | edit code]

The medicine ball was an integral part of many athletes' training many years ago. But this practice has long been forgotten. Throwing and catching a heavy medicine ball on the fly is a great workout for all the muscles in your midsection, especially the transverse muscles and diaphragm. This type of exercise makes you contract quickly.

deep muscles that protect internal organs. You don’t even have to buy a medicine ball, but use a regular basketball one, but just strain your muscles more during training. Moreover, you don’t need a partner to work with the ball; a good wall in a safe place is a completely worthy replacement.

Side leg raises[edit | edit code]

Lie on the floor on your side. Keeping your legs straight, lift your top leg as high as possible. The ideal is a right angle, but this will be difficult at first since the sides of the thighs are usually weak unless you skate or do martial arts. Once you can do 50 reps, move on to doing standing raises (one leg at a time) - this will be significantly harder. A more complicated technique for this exercise is with weights. You need to take a weight plate or dumbbell in your hand and place it on your head. But I do not recommend taking weights - in this case, the lower spine experiences a dangerous load. Modern fitness literature contains many tips and tricks for performing lateral raises and crunches, which are supposedly beneficial for the lateral muscles. In fact, leg raises work all the muscles, including the obliques, and create strong, healthy thighs. If you train diligently with my program, no additional side exercises are needed. But if for some reason you need to work this area, then it is better to train twisting leg raises.

Twisting leg raises[edit | edit code]

This is the most specialized exercise for the sides of the body, but you need to be strong enough to even try it. Start with lateral leg raises and work through a series of regular leg raises. While hanging on the bar, straighten your legs as much as possible. In the top position, lift one hip up and rotate your pelvis as high as possible. Remember to twist evenly in both directions. One set is thousands of times more effective than crunches. The powerful obliques will stand out like steel bars on your abs, and the strength and athleticism you'll achieve will be admirable. Because it is strong, powerful and painful. You can poke a stick of dynamite with a pencil for a long time, but if you hit it with a hammer, it will definitely explode. Muscle cells work in much the same way. Just forcing them to contract won't make them get bigger or stronger, which is why electrical stimulation of the abdominal muscles doesn't work. But if you start using the right, powerful and sometimes even unbearably difficult exercises, the result will not be long in coming. So finally take a hammer. Pull yourself up and go ahead - do leg raises.