Step by Step Guide

  1. Begin by sitting on the floor with your knees bent and your feet flat on the ground.
  2. Place the sliders or a smooth surface (such as a towel or paper plates) under your heels.
  3. Lean back and slowly lower your torso towards the floor while simultaneously extending your arms overhead.
  4. Keep your heels in contact with the sliders or smooth surface throughout the movement.
  5. Engage your core muscles by drawing your navel towards your spine to stabilize your torso.
  6. Exhale and use your abdominal muscles to lift your torso off the floor, simultaneously pulling your arms forward.
  7. Continue to slide your heels along the floor towards your body as you sit up.
  8. Reach forward with your hands towards your feet, aiming to touch or get as close as possible.
  9. Keep your back straight and avoid rounding your spine as you reach forward.
  10. Inhale and slowly lower your torso back down to the starting position with control.
  11. Extend your arms overhead and slide your heels back out to the starting position.
  12. Perform the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Benefits of The Sliding Sit-Up

  1. Core Strength: “Sliding Sit-Up” targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, helping to strengthen and define these muscles.
  2. Hip Flexor Activation: The sliding motion engages the hip flexors, which are important muscles for stabilizing the pelvis and supporting movements like walking and running.
  3. Improved Stability: Performing sit-ups on a sliding surface challenges your stability and balance, leading to improved core stability over time.
  4. Scalability: The difficulty of the exercise can be adjusted by changing the speed of the movement or the distance you slide your heels, making it suitable for individuals of all fitness levels.
  5. Minimal Equipment: “Sliding Sit-Up” can be performed with minimal equipment, making it a convenient exercise that can be done at home or in the gym.

Tips for Beginners:

  1. Focus on Control: Start with slow, controlled movements to ensure proper form and technique before increasing the intensity or speed of the exercise.
  2. Engage Your Core: Focus on engaging your core muscles throughout the movement to stabilize your torso and protect your lower back.
  3. Use Your Breath: Exhale as you perform the sit-up motion and reach forward, and inhale as you lower back down to the starting position.
  4. Keep Heels in Contact: Maintain contact between your heels and the sliders or smooth surface throughout the movement to ensure smooth sliding.