Flexion Leg Sit up (bent knee)

Description

How to Do Flexion Leg Sit up (bent knee)

1. 1
   Setup

   Lie on your back with your knees bent at approximately a 90-degree angle and your feet flat on the floor, hip-width apart.

2. 2
   Setup

   Position your hands lightly behind your head with elbows wide, or cross your arms over your chest.

3. 3

   Exhale as you slowly curl your torso upwards, initiating the movement by lifting your head, then shoulders, and finally your upper back off the floor.

4. 4

   Continue to flex your spine until your chest approaches your thighs, keeping your feet grounded and maintaining a controlled motion.

5. 5

   Inhale as you slowly reverse the movement, uncurling your spine segment by segment until your shoulders and head gently return to the starting position.

Tips

• Focus on a smooth, controlled spinal flexion and extension rather than using momentum to lift your body, ensuring continuous abdominal engagement.
• Keep your gaze directed towards the ceiling or slightly forward throughout the movement to help maintain a neutral neck position and avoid strain.
• Engage your transverse abdominis by gently drawing your navel towards your spine before you begin to lift, providing greater core stability.
• Avoid pulling on your neck with your hands; if you feel neck strain, place your fingertips lightly behind your ears or cross your arms over your chest instead.

Common Mistakes

• ×Using momentum to sit up rather than core strength will reduce muscle activation; instead, perform a slow, controlled curl through your spine.
• ×Pulling on the neck with your hands can cause strain; instead, use your hands only for gentle support or cross your arms over your chest.
• ×Lifting your feet off the floor indicates an over-reliance on hip flexors; instead, keep your feet firmly planted by focusing on core engagement.