SIT-UPS
Sit on the bench with the feet positioned under the rolls, hands behind ears. Inhale and lower the torso less than 20º: raise the torso while slightly rounding the back to better focus on the rectus abdominis. Exhale at the end of the movement.
Perform this exercise in long sets. It works the abdominal core as well as the iliopsoas, tensor fascia lata and rectus femoris of the quadriceps, muscles which tilt the pelvis forwards.
Variation:
Rotating the torso on the way up focuses some of the effort on the internal and external obliques.
Example: Rotating to the left works the right external oblique, the left internal oblique and the right rectus abdominis more intensely. Rotations can be performed in sets of alternating sides or sets all on the same side; in either case, concentrate on feeling the muscles contract.
