SIT UPS AND INCLINED SIT UPS EXERCISES  

It is necessary to understand the physical structure of the abdomen while doing the exercise for the benefit of abdomen muscles. Abdomen is a one sheet of muscle present below the ribs protecting the stomach and the intestines. It cannot be segmented but the pressure can be given in varied manner to the upper and lower part of the abdomen with different exercises. The sit ups exercises are best suited for the abdomen in reclaiming the shape after getting the belly fats disorder. The sit ups can be done in normal posture as well as in inclined posture with help of an inclined bench. The latter has serious effects in strengthening ab muscles by imparting bigger strains. 

Sit ups 

Lie on a flat ground preferably on a mat or any other smooth surface with knees bent and feet resting on the ground. In relaxed and comfortable position, exercise can be begun. There are a wide variety of exercises in sit ups. It is safer to begin with knees raised position. Hands should be kept near the ears and you should slowly rise with full pressure on the abdomen. It is extremely important not to keep your hands behind your head and strain your spine. To avert the temptation of this, hands can be kept at the chest in crisscrossed manner where it will touch your thighs when you rise up. This is the way sit ups should be done. Doing this exercise for about 15 times continuously is necessary for beginners. Increasing it twice will be the count for medium and advanced level people. 

Inclined sit ups 

This is done with the help of an inclined bench. This is strictly for medium level exercisers and not advisable for beginners. One should sit on the edge of the bench and lay his body fully towards the slope. With no support by the arms on the head, one should rise up to the maximum extent, with full strains imparted to the abdomen muscles. Do this exercise for about twenty times everyday. This exercise is very much energy consuming and can be supported with energy drinks before or after the exercise. 

Effects 

The sit ups are high intensity exercises that are meant for bringing maximum benefits towards building a packed abdomen. The sheets of abdomen muscles will be tested with maximum energy consumption and breakdown of substances. One can feel the difference in his structure in removing the fats in a period of two to four weeks. 

Precautions 

Doing the exercise with empty stomach should be avoided but make sure that you are not doing this exercise with full stomach. Jerking should be avoided as much as possible to avoid any muscle twitches or sprains. The head should not be given any force with hands as it would tear the spine muscles and cause serious injuries. Concentration is the key in doing high intensity exercises.