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how can i ok increase my situps in 1 month for pt test?
I take a pt in 32 days. I can complete the standard 23 modified push ups which i will be working on to boost to possibly 50 in 1 minute. But i can only do about 10 situps or so. How can i increase this to about 30-40 in 1 minute in 1 month???? Btw my abdomen muscles are basically gone after childbirth and i never got them back in order..
1 Answer
- FitologyLv 76 years ago
Doubling your situp count in a month is fine; three times or more may cause back pain, or other problems.
SEE YOUR DOCTOR before you start; your pregnancy may have left you vulnerable to hernias.
To make whatever progress you can, you will need to stand, sit, and move differently, so that your 'core' is training all the time.
A Pilates move called the 'Pelvic Curl' will help. Do it frequently so that it becomes a habit.
For about the first ten days, no situps. Instead, train your 'core' with other exercises such as 'Garhammer' knee-lifts or by kicking a punchbag, every other day, and with twisting moves every day.
For your second ten-day 'rotation', train less intensely so that you can train every day, alternating core exercise (as many different types as you can) days with situp days.
About ten days out, drop the other exercises so that you can concentrate on crunches and situps.
Try to leave two COMPLETE rest-days (light cardio is fine, but NO core-work) before your test.