Sit up plus one exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sit up plus one )

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Name of exercise  AROM abdominal crunch overhead arms
Other names of exercise Sit up plus one
Description of exercise Sit up plus one is an advanced variation of the traditional sit-up exercise that targets the abdominal muscles. To perform this exercise, start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head with your elbows out to the sides. Engage your core and lift your head, neck, and shoulders off the ground. As you reach the top of the sit-up, extend one leg straight out in front of you while keeping the other leg bent. Slowly return to the starting position and repeat on the other side. This exercise not only strengthens the core but also improves balance and coordination.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, legs straight, with a person holding ankles so hips are at about 30 degrees as shown.
  • Hold hands overhead.
  • Sit up, reaching to toes.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Builds core strength
  • Improves posture
  • Increases flexibility
  • Tones abdominal muscles
  • Enhances balance
  • Improves overall fitness
  • Can be done anywhere
  • Requires no equipment
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • 1Plank (exercise)

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Sit up plus one is a core strengthening exercise that involves performing a sit up while also adding a twist to engage the oblique muscles. This exercise can be beneficial for improving core stability and strength, but it may not be suitable for everyone. Here are some situations when it is best to avoid this exercise:If you have a history of back pain or injury, sit up plus one may put too much strain on your lower back and aggravate your condition.
  • If you are pregnant, it is best to avoid this exercise as it can put pressure on your abdomen and may be uncomfortable or unsafe for the baby.
  • If you have any abdominal or pelvic floor issues, such as diastasis recti or pelvic organ prolapse, sit up plus one may worsen these conditions.
  • If you have any wrist or shoulder injuries, the twisting motion in this exercise may be too much for these joints to handle.
  • If you are a beginner or have a weak core, it is best to start with simpler core exercises and gradually work your way up to sit up plus one to avoid injury.In summary, if you have any pre-existing injuries or conditions that may be exacerbated by this exercise, it is best to avoid sit up plus one and choose alternative core exercises that are more suitable for your body. Always listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Do not strain your neck or back
  • Breathe evenly and do not hold your breath
  • Start with a smaller number of repetitions and gradually increase
  • Use a mat or cushion to provide support for your lower back
  • Do not arch your back or hunch your shoulders
  • Keep your knees and feet firmly planted on the ground
  • Do not do the exercise if you have any existing injuries or pain
  • Consult a fitness professional for proper technique and modifications
  • 1Plank exercise: Keep your body in a straight line from head to heels

    • Helpful in Diseases

  • Back pain
  • Neck pain
  • Shoulder pain
  • Posture problems
  • Digestive issues
  • Respiratory problems

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    Frequently asked questions

     

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