Need Help With My Abs - Desperately!

[booze]

Hi people
I just stumbled across this site today while researching some weight programs etc and looks like a top forum with knowledgable people. So i hope yous can help me
OK, ive submitted my application to the police 2 days ago and ive just noticed that part of the fitness requirement is that you can do complete SIT UPS with your hands crossed over your chest and hands resting on your shoulders.
1 small problem, I cant do them!!!! ahhhhhhhh i can do everything else with ease, i dont want this sit up thing be the thing that stops me from being accepted! Do you have any suggestions to help me out? i am desperate!!!
Sorry about the long first post, but thanking you in advance. [img]smile.gif[/img]

[BobTheKillerGoldfish]

Weight your feet. Believe me, it'll make life a lot easier; and remember, if you can only get your shoulders 2 inches off the ground that's ok, just go for three inches next week, four the next. I assume you've got some time to train before the fitness assesment?

[booze]

yeah mate, ill have a couple of months i reckon before the physical examination.
if i weight my feet will it take the emphasis off my abs?
also, at the moment i feel real uncoordinated while trying to do these sit ups. is that becuase i dont have the muscle and i have done them before?!
would lack of flexibility contribute to my difficulty because i do have some ab definition so its not like ive got a beer gut or anything
thanks again...

[OldGuy]

Do negatives. That is start from the up position and lay back, slowly. Try to take 10-15 seconds going back (you may not be able to go that slow at the start). Do a few sets every other day for a couple of weeks. This will help to build up the strength.

[Phitz]

I just received some good advice to a similar question I posted yesterday and thought I would pass it on:

http://forums.jpfitness.com/noncgi/u.../t/003133.html

I think this may apply to your situation as well.

[booze]

thanks a lot for that phitz. i thrort it may have been something to do with flexibility. does anyone have any suggested stretches for my hip flexors and spinal erectors?

Bulking up pretty much nailed it. You're hip flexors are probably too tight and end up dominating the movement. Your spinal erectors might also be tight as well.

Start doing some negative unanchored sit-ups at a very slow, controlled speed (say about 6-8 seconds to reach the floor). Make sure those feet stay down! If it's too tough with a 90 degree bend in your knees, then just move your feet further forward until you can do they at the prescribed tempo. You then just creep your feet in closer to your butt as you get stronger. I'd also recommend doing some planks- making sure to hold a posterior pelvic tilt (no arch) and perhaps even some supine (lying on your back) pelvic tilts whereby you use your abs to flatten your lower back into the ground as you simultaneously contract your glutes and then hold this position for 5-10 seconds at a time before releasing the position and repeating for another 7-9 reps.

Those exercises plus increasing flexibility in the hip flexors and erectors should do the trick.


Mike

can someone explain these "planks" that mike is talking about here?!?!
thanks a lot for your help people, might stress levels have been reduced somewhat

[RipStone]

Planks: get in a standard push-up posititon. Then instead of having you weight on your hands, place your forearms on the ground as well. It might help if you make a fist and have your fists pointing to the sky(thumbs up). After you are in this posistion, tighten your abs. The key is to feel as if your navel is touching your spine. Keep your abs tight for as long as possible.

[booze]

sweet, thanks for that RipStone.
Does anyone have any suggested stretches to help me out here?!?!