Sit-ups

R

Runt

5-Year Member
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Jan 27, 2013
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I am taking my CFA two weeks from now and have ran into a bit of a problem. I'm a swimmer/water polo player so I've assumed I would be in fine shape for the sit ups, but right now I find myself unable to get above fifty. I am having no problems maximizing the other events (even the bball throw). Does anyone have any tips? I'm quite tall, if that adds anything.
 
Find a really good comfortable position when you perform your sit up, that is still in regulation. Try to let gravity do the work when you come down and then shoot back up. But obviously don't bounce from you butt. What I like to do to make sure I get my push up and sit ups into my work out is make them my payment if I want to do something. For example, if I want to open the fridge to get a snack, I have to do 25 push ups or sit-ups. If I lose at game, I have to do the same thing. Kind of force yourself to do it. That way, you can get your reps in and practice your form and technique.
 
The good thing about sit-ups is that you can add a decent amount to your max in a relatively short amount of time. I started doing them every morning before I go to school several months ago and I have went from 60 in two minutes to around 100. I don't know that you could gain 40 in two weeks, but I think that you could probably add around 20 in two weeks if you are consistent.

I too play polo and swim and I will say that I have always needed to do at least some core work outside of the pool because the type of core strength needed for swimming does not always translate as well as you'd think to sit-ups and other land exercises (except maybe leg lifts). At least, that's how it has always been for me personally.
 
Keep in mind that for the CFA, it's curl-ups, not sit ups. That means that you do not have to do a full sit up, but you only need to have your elbows touch your knees. When you come down, don't fight it, let gravity do the work and simply fall to the ground. Also when you come down, only have your shoulder blades touch the ground and then come back up. You don't need to have your whole back touch the ground. When you start to get tired, twist your core when you are coming up (like you are doing oblique sit-ups). These side muscles won't be as tired and you might get some extra curl-ups out of it if you engage them as well. Hopefully some of these tips will help. Good luck!
 
it's actually a lot more simple than you think it is.

I've been working out for more than a year at the gym, and sit ups are not easy.

If you want to see significant improvement, have one of your family member hold down your ankle (so you can stabilize your body), and start doing sit ups.

I would say do 20 repetitions X 5 sets, 30~45 seconds of rest in between.

After doing a total of 100, take a "cobra stretch" for a minute so that your abdominal muscle gets relaxed a bit.

Take a 5 minute break.

Repeat the process. After that take a good rest and do it again the next day.

But don't slack on other stuffs too, ur gonna need it sooner or later.. hope this helps.
 
My advice is don't burn yourself out. I see a lot of people do a bunch in the first 30 seconds but are only able to do a couple more afterwards.

I do this on the APFT for real sit-ups: when I start to get tired towards the end I "wiggle" my upper body as I go up. I did this on the CFA for the modified sit-ups and it helped me get a couple more in at the last second to max it.
 
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