Excercise

The SOLID SIT-UP is designed for a variety of abdominal and upper body workouts. Here are some of the exercises you can do with your SOLID SIT-UP (some of these exercises should not be used with the Door Mounted SOLID SIT-UP):

Abdominal Exercises

Regular sit-up

  • Lie on an exercise pad on the floor with your feet under your Solid Sit-Up. Keep your knees bent, and place your hands behind your head.
  • Tighten your abdominal muscles, and slowly raise your head and then shoulder blades off of the ground.
  • Rise up until your torso is at about a 45-degree angle, then slowly let yourself down.

Oblique sit-up

  • Same as a regular sit-up, except as you raise your torso off of the ground try touching one elbow to your opposite knee. This will twist your torso to one direction, engaging your oblique abdominal muscles.
  • Alternate the direction you twist each repetition. If you touched your right elbow to your left knee, next repetition touch your left elbow to your right knee.

Stability Ball/ Swiss Ball Crunches

  • Place your feet under the Solid Sit-Up Bar and sit on the front third of a Swiss Ball (also known as a stability ball). Place your hands behind your head.
  • Without letting the ball roll around, tighten your abdominal muscles.
  • Slowly raise your head and then shoulder blades off of the ground.
  • Rise up until your torso is at about a 45-degree angle, then slowly let yourself back down.

Bosu Ball Crunch

  • Same as a Swiss Ball crunch, except on a Bosu Ball (a cut in half swiss ball)

Leg Climbers

  • Get in the regular sit-up position, but extend one leg straight so it touches the wall.
  • Sit-up with your arms extended to touch the toes of your extended leg. After 10 to 20 repetitions, switch legs.
  • For beginners, use one arm to pull (or “climb”) up your extended leg.

Medicine Ball Sit-Ups

  • Same as regular sit-ups, except hold a medicine ball on your chest.
  • When you are in the “up” position of the sit-up, bounce the medicine ball off of the wall and catch it, then lower yourself back down to the starting position.

Leg Raises

  • Lie on an exercise pad on the floor with your legs away from your Solid Sit-Up.
  • With your hands overhead, grab onto the Solid Sit-Up
  • Tighten your abdominal muscles and lift your legs off the ground to a vertical position
  • If you are strong enough, while your legs are in a vertical position raise your hips off of the ground

6-inches

  • Same as leg raises, except only raise your legs so your feet are 6 inches from the ground and hold that position
  • Either hold your legs in the position for as long as possible, or do 10 second repetitions
  • Same as leg raises, except only raise one leg at a time, hold for 5 seconds, then alternate to the other leg

Standing Oblique Crunch

  • Stand with one side of your body to the Solid Sit-Up. Holding onto a resistance band wrapped around the Solid Sit-Up, tighten your opposite side oblique and lean away from Solid Sit-Up.

Upper Body Exercises using Resistance Bands

  • Bicep Curls
  • Supine Curls
  • Bent-over Triceps Extension
  • Overhead Triceps Extension

Chest

  • Fly’s
  • Cable Press

Shoulders

  • Shoulder Press
  • Front Raise
  • Twisting Overhead Press
  • Shrugs
  • Seated Shoulder Internal and External Rotation

Back

  • Rows (standing or sitting on floor facing the Solid Sit-Up)
  • Rear Deltoid Row

Calf Raises

Place one foot on the Solid Sit-Up and raise your body up only using your calf muscle. Extend fully down so your heel almost touches the floor (DO NOT DO THIS EXERCISE WITH THE DOOR MOUNTED SOLID SIT-UP).

 

Disclaimer (Please read before starting!):

Consult your physician before starting any of the exercises listed above.  Exercise and train within the boundaries of your capabilities as defined by you physician.  None of the information provided on this website or by Solid Fitness, LLC is intended to constitute specific medical, physical, or training advice.  Solid Fitness, LLC claims no liability for any injury caused by the exercises listed here, or the use of its products.