Sit-up stand-ups for Abs, Core and Explosive Power.
What do you think of when you hear the word core? Six-pack Abs, tight toned obliques, and basically your midsection right? Without a doubt, these are the most obvious muscles associated with core stability, but what about those deep muscles that you don’t see or think about that also contribute to your core? The sit-up stand-up exercise will target and challenge your midsection like no other exercise!
Here is a list of the muscles that support the torso and spine and they are divided into 2 parts:
- Major Muscles of the core include pelvic floor muscles, transverse abdominus, mulitifidus, internal and external obliques, rectus muscles, erector spinea, longissimus thoracis and the diaphragm.
- Minor muscles of the core include latissimus dorsi, gluteus maximus and trapezius.
That’s right, your gluteus maximus is essential for good core strength and that explosive power, BOOM!
There are many functions of all the muscles listed up above, and when conditioned properly, will help with greater overall strength, stability & power. The sit-up stand-up exercise is a prime example of dynamic core function. The body must be aligned in the correct position by balancing through the core muscles. If you cannot complete this movement, chances are there is part of your core which may need some extra attention.
To do the Sit-Up Stand-Up exercise follow the instructions below paying close attention to form:
- Lie face up on a mat.
- Anchor your feet under a heavy bench or two dumbbells.
- Starting with both arms overhead, sit up with enough force to generate forward momentum (while simultaneously pushing into the floor with your heels) to bring yourself to the standing position.
- Then control your “squat” down and lie back on the mat in your starting position.
Watch the sit-up stand-up instructional video – :50
The benefit of using a bench for the sit-up stand-up exercise is that you can reach out for assistance if needed to help pull yourself up to a standing position. Shoot for 8-12 repetitions.
If you are working out with a partner, have them anchor your feet down with their knees while holding onto your calves. Watch out for a head butt on your way up!!
It is also helpful for your partner to offer you a hand to help pull you up if you cannot generate enough force on your own to reach the standing position.
This is not an easy exercise by any measure so don’t be discouraged if you cannot complete the sit-up stand-up right away.
Just have fun with the Sit-Up Stand-Up and keep practicing!