Description

The band push sit-up is a compound exercise that targets the core muscles while also engaging the upper body muscles and promoting stability and control.

Starting Position

Begin by lying on your back with your knees bent, feet flat on the floor, and holding the resistance band with both hands extended overhead.

Technical Execution

Engage your core, press your lower back into the mat, and perform a sit-up while simultaneously pressing the resistance band overhead into a push position. Slowly lower back down to the starting position with control.

Range of Motion

The range of motion involves lifting your upper body off the floor while reaching overhead with the resistance band, maintaining tension throughout the movement.

Variations

To increase the difficulty, you can use a heavier resistance band, add a twist at the top of the movement, or perform the exercise on an unstable surface like a Bosu ball.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to complete the movement, and not engaging the core muscles throughout.

Practical Advice

To perform the band push sit-up effectively, focus on maintaining a strong core engagement, controlling the movement both on the way up and down, and using the resistance band to challenge the core and upper body muscles.

Additional Notes

It is recommended to start with a light resistance band and gradually progress to heavier resistance as you improve your strength and stability. Ensure proper form to prevent strain on the lower back.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

abs

Secondary Muscles

hip flexors