AVOIDING THE ABMAT SIT-UP RUG BURN!

DO YOU GET THAT LITTLE BRUISE/RASH FROM DOING ABMAT SIT-UPS?

This is one of my favorite topics when it's Abmat Sit-up day.  Let's talk about why the Abmat was designed directly from the Rogue Fitness site....

SIT-UPS REDEFINED
In the old sit-up the feet are anchored and the hip flexors do much of the work. The back is arched in an unsafe position and momentum is what finishes the movement. With the AbMat a proper sit up can be done with a neutral spine and without momentum for a more complete range of motion and more effective conditioning.
— Rouge Fitness

This is the proper way, people wildly throwing their bodies around with the hips flying off the ground.  Yes I'm pretty sure I've seen what can only be called a kipping sit-up!

MY FAVORITE QUESTION, BUT COACH HOW CAN I GO FASTER AND NOT HAVE THIS HAPPEN?

Guess what it's not easy it requires more control throughout the entire range of motion when performing the sit up.   

We do this simple test and strongly suggest before someone starts doing full range of motion sit-ups in workouts that they are able to demonstrate at least 10 controlled full range of motion Abmat Sit-ups. 

The idea is to maintain this control throughout the workout.  Eventually you'll be able to go faster and faster and prevent that nasty uncomfortable feeling.

HOW DO YOU DO THIS?

Have the abmat firmly wedged between you and the floor, with the fat side towards your butt. Keep your back glued to the abmat, and control the bottom of the sit-up more. Also glue your butt to the floor and try hard not to travel around and lose contact with the mat, as you lower up and down. Squeezing your butt on the way down and keeping a tight core will help you stayed glued to one spot. Avoid lifting your hips at the bottom, when you are  sending your arms back for momentum.