The Sit-up Board exercises improve the strength of the abdominal muscles and the flexor group of muscles of the hip and upper thigh. The Sit-up Board gives your entire core muscle group a work out. There are two distinct positions on the Sit-up Board, one with the feet down and the other with the feet up, held under the support bar.
1. Lie on your back with legs down. Initially the legs should be slightly bent. Raise the legs slowly, feeling the muscular contraction in the abdomen and flexors. Return slowly, Repeat. Resistance can be varied depending on the extent to which the legs are bent -- straight legs providing the most resistance.
Variations include, (a) holding a "V" position and oscillating the straight legs up and down. (b) From a "V" position do a cycling motion. (c) From the "V" position spread the legs to stretch the abductor tendons while maintaining the position with the abdominals.
2. You can also reverse the position and tuck your feet under the upper bar. Lay back on the Sit-up Board. Arms can be crossed and placed loosely across the chest or, for the advanced, hands can be behind the neck. Slowly lift the upper body using the abdominal muscles.
Perform 8 to 20 repetitions depending on strength and variation used. As always, begin easily and impose no excessive strain. Use padding under the lower back if any discomfort is experienced.
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