Normal Sit-Up

An excellent exercise for all levels of fitness, as the Swiss Ball will contour to your spine, allowing the muscles to be work through a greater range of motion and effectively stretched during the starting phase.

Select a suitable sized Swiss Ball that enables your thighs to be parallel to the floor, feet flat whilst your complete back is in contact with the ball, with the weight of your head is being supported by your hands.

Exhale and slowly contract your abs, initiating the lift from your shoulders, taking your body up to a comfortable position of between 30 - 40 degrees.

Inhale and return back to your starting position, focusing on feeling your abdominal muscles relax as you lower yourself down onto the ball.

Throughout the action, avoid pulling on your head during the lift, keep your elbows out wide to help prevent your chin coming to your chest, which can strain your neck muscles.

All levels should aim to perform 2 - 3 sets of a comfortable amount of reps; stopping prior to poor technique sets in, (normally pulling on the neck).

Intermediates and Advanced may wish to use a suitable plated weight across their chest to make the exercise harder, however if performed in a slow controlled manner during both the lifting and lowering phase, no weight should be necessary.