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Sit-up form. The sit-up is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles.It is similar to a curl-up (that target the rectus abdominis and also work the external and internal obliques), but sit-ups have a fuller range of motion and condition additional muscles.
Chart II. Chart II's exercises are the same as Chart I except for the following: Exercise 5: rocking sit-ups. Exercise 9: leg overs (similar to side-lying thoracic rotation stretch)
Set 1: 50 hanging ab raises. 50 rope crunches. 50 incline sit-ups with a 45 pound plate. Set 2: Everything from the first set but with 35 reps. Set 3: Same thing, but with 21 reps this time.
The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
The linea alba is a white, fibrous band that is made of the bilateral rectus sheaths that join at the anterior midline of the body. These enclose the rectus abdominis muscles (a pair of long, linear muscles, commonly called the “sit-up” muscles) that originate at the pubic crest and pubic symphysis, and extend the length of the body’s trunk.
Her typical ab workout starts with a set of 50 hanging ab raises, 50 rope crunches, and 50 incline sit ups with a 45-pound plate, her trainer told O, the Oprah Magazine in 2019. The operative word ...
Push the bar back up to the starting position by fully extending your arms, ensuring you engage your chest muscles. Perform four sets of eight to 12 reps. Rest for one to two minutes between sets.
A common exercise using the Roman chair for targeting the abdominal muscles is the "Roman chair sit-ups". It is an old-school exercise known to strengthen the belly. It can also strengthen some secondary stabilizer muscles in the core.