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Home / Fitness and Health / Men over 40 can actually form a six pack with sprinter situps

Men over 40 can actually form a six pack with sprinter situps



Writer, fitness model and trainer Kirk Charles, NASM-CPT CES, knows that life can get more complicated as you age. But that shouldn’t stop you from being at the top of your game. He will help you answer the tough training questions that come with age so that you too can live to be over 40.

If you are over 40, you may think you have no chance of getting six pack abs. But the truth is you still do – but a rippling washboard abs should only be part of your goal. There are more important factors to think about when it comes to your core training.

You need a strong, functional core that can protect you from injury, support you when lifting objects, and stabilize you when you move or play sports. If you focus your training plan on building a strong, functional core, you can land that six pack too. (You also need to exercise the rest of your body and make sure you are eating right, but that̵

7;s another story.)

One of my most important measures to get all core functions, as I have done for years, was a simple bodyweight exercise called a sprinter situp.

First, lie down on the floor with your legs and arms outstretched. This is your starting position. Raise your right knee towards the ceiling. At the same time, sit up and raise your bent left elbow while holding back your right bent elbow. Then, lie back down and repeat the same movement with your left knee and right elbow. This is a repetition. After doing this a few times, you will see how it mimics the movements of an actual sprint.

During the sprinter sit-up, your tendency may be to bend your spine to keep your shoulders as high as possible. Resist this urge. Do your best to keep your spine in a straight line without rounding your back and tucking your chin as you lift your torso.

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If the previous version of the sprinter sit-up is easy for you, there are a few steps you can take to increase the challenge. First, you can hollow out your spine. When lying on the floor, lift your head and shoulders slightly off the floor without tucking your chin. You can also raise your legs about 12 inches off the floor. This starting position will keep your abs fully engaged throughout the exercise.

To add to the challenge further, you can hollow out your spine while extending your arms completely above your head (your arms shouldn’t be pointing straight at the ceiling). Maintaining this arm position during your repetitions instead of swinging your arms like you’re running will put your core into a lot more engagement.

Whenever you’re exercising your abs from a lying position, your lower back is locked into place. If you are at all uncomfortable in any of the sprinter situp versions, this exercise is not for you. Unless you’re feeling uncomfortable and haven’t worked your abs in a while, I recommend starting four sets of five repetitions each. Try this three to four times a week, aiming to work your way through up to 10 reps per set.

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