Sit-ups
Target Muscle Groups: Abdominals. [4]
Starting Position: Lie on your back with your knees bent and hands behind your head.
Steps:
- Engage the core and lift the torso towards the knees, focusing on using abdominal muscles.
- Slowly lower back down to the starting position, maintaining control.
- Perform ten reps with each leg for three sets.
Sit-ups are a classic abdominal exercise promoting core strength and flexibility. The controlled movement reduces strain on the lower back, making it suitable for all fitness levels.
Dips
Target Muscle Groups: Triceps, Chest, Shoulders. [5]
Starting Position: Hold parallel bars with arms straight.
Steps:
- Lower the body by bending elbows until they reach a 90-degree angle.
- Push back up to the starting position by straightening the arms.
- Perform ten reps with each leg for three sets.
Dips target the upper body, specifically the triceps, chest, and shoulders, aiding in building strength and definition.
Incorporating these exercises into your routine provides many benefits, ensuring a full-body workout and enhancing strength, stability, and flexibility. Whether you’re a fitness beginner or an experienced athlete, bodyweight exercises prove that effective workouts are achievable anywhere, anytime.
Reference;
[1] https://journals.lww.com/nsca-jscr/fulltext/2015/01000/comparison_of_the_acute_metabolic_responses_to.6.aspx
[2] https://journals.lww.com/ajpmr/FullText/2017/10000/Progression_of_Core_Stability_Exercises_Based_on.2.aspx
[3] https://journals.lww.com/nsca-jscr/Fulltext/2020/01000/Comparison_of_the_Electromyographic_Activity_of.1.aspx/
[4] https://journals.lww.com/nsca-jscr/Abstract/1999/11000/Muscle_Activity_During_Sit_Ups_Using_Abdominal.7.aspx
[5] https://www.researchgate.net/profile/Joseph-Coyne/publication/308111270_RELIABILITY_OF_PULL_UP_DIP_MAXIMAL_STRENGTH_TESTS/links/57da496208ae601b39b16ede/RELIABILITY-OF-PULL-UP-DIP-MAXIMAL-STRENGTH-TESTS.pdf
