HELP - Can't Do Situps Anymore

[goinforabeer11]

I figured this was the best place to come to for fitness ideas. I am currently training for the Fit Test for the FBI. One of the requirements is to do 50 situps in 1 minute. Due to my long upper body and large shoulder and pec build I have a horrible time doing situps. I am seeking advice. Currently I can do around 30 situps in agony in 1 minute, I know that is pitiful. I have 3 weeks if I pass all other requirements to do fit test. How can I improve from 30 to 50 situps in this short timespan without killing myself. Thanks Jim

 

[NavyOCS]

I would just do them every day when you wake up and before you go to bed. Also go to the gym and get on that incline sit-up board. That helps. You can also do leg lifts, the one where you prop yourself up perpendicular to the floor and hold yourself up with your arms.

 

[NavyOCS]

oh yeah, lastly, dont drink any beer. This impedes sit-up ability.lol

 

[rsilvy]

I would also keep in mind the fact that those last sit ups might be difficult because you are throwing your lower back into the mix. Do a mix of abdominal work and lower back extensions. If you are doing the sit ups correctly, then your lower back shouldn't come into play until your abs fail, however, it's not always at the most convienent time. Get an issue of Muscle and Fitness look online because frequently they have great abdominal workouts and I am using one now that easily gets me the 100 sit ups for the USMC PFT in 1:10 no problem. Good Luck.

 

[ben]

When doing actual sit-ups (not crunches) on your own, what do you guys use to hold your feet down?

 

[jdm]

I picked up a bar at the NEX that hooks under the door. Not the greatest but it works.

 

[livefast]

Do them twice a day. Each time, aim for 3-5 more and keep adding on until you get to your goal. Also, like strenght-training, you should do situps before running.

 

[jamesd]

To echo what rsilvy said, there is definately a technique to doing situps. You might try having someone (who knows how to do situps) watch you. You may even want to video yourself. Your back should curl off the floor, not bounce up with your lower back still straight.

Also, you can focus on certain areas of your abs (upper, lower) by slightly changing your position. That way, during your exam you can do 15-20 situps focusing on your upper abs, then 15-20 lower, etc. The difference is subtle and your instructor probably won't even notice. Not that it really matters, they are all legal situps. This definately won't double your situps or anything like that, but it may give you the extra 5% you need.

 

[GatorNFO]

I stick my toes under the edge of my couch to hold them down. Works well.

 

[Zeo]

I bought one of those adjustable doorway pull-up bars and I put it at the bottom of the door and use it to hold my feet.

 

[NeoCortex]

another idea is to do hourlies. Every hour do a set. It works real well.

 

[Gonzodogg]

"Hourlies" are a really good idea for you. Based on you size it sounds like endurance is your biggest problem, so doing just one set to failure every hour is a really good idea. By the end of the day you may only be able to get a set or 15-20, but thats ok. If you do that six days a week for the next two weeks, I be willing to bet that you'll get your 50.

 

[wildflyin69]

I do 5 sets of 30 (each set as fast as I can) with a minute rest in between each set. You can adjust the number in the set and the amount of rest you take according to your physical ability. This routine got me my hundred in two minutes without a prob.

 

[flynglthrnk]

I am also fairly tall, (6'1") and have a similar build. I, like you, was having trouble achieving the USMC pft situp requirement. I could hardly do 100 in 3 minutes, let alone 2 minutes, even after training to get better. I myself did not see any improvement untill I started doing situps while holdin weight on my chest. I started with ten pounds and now use a 45 pound dumbell when I do situps, usually doing sets of fifty. During my last pft, I did 110 in two minutes. Some may argue that weights are bad for your back but I see no problem as long as you train smart instead of hard.