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wikiHow to Do Commando Sit Ups

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

Commando sit ups are a challenging exercise for adults and a fun workout for children. They represent a more intense and all encompassing abdominal workout for an individual who wants a little more variety than basic sit ups.

1
Getting in the Starting Position

  1. 1
    Have your partner get down on their hands and knees. Their back should be kept rigid and parallel to the ground.
  2. 2
    Sit on your partners back. Your legs should be dangling off their shoulders.
  3. 3
    Have your partner hold your feet tightly to the ground.
    • If you do not have a partner, you can still do the exercise. Tie your feet down with rope near the legs of a table. Then sit on the edge of the table and perform the exercise.

2
Performing the Exercise

  1. 1
    Place your hands on the sides of your head. Slowly bend backwards. If you have positioned yourself correctly, your body will be hanging in mid air as you bend (not on a support surface). Bend as low as possible.
  2. 2
    Pull yourself back up. Keep your abs clenched and your neck straight as you do this to avoid injury. Repeat for 10 to 15 reps.

3
Advanced Version

  1. 1
    To make this exercise more challenging, try wearing weights to increase the exertion required to pull yourself back up. This will also require you to be more controlled on the way down.

4
Frequency

  1. 1
    Do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 5 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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  • If I want more effective sit ups. What should I do?
    User Contributor
    Start by using your arms to help pull you up, then work to get your hands behind your head. Try to put you feet closer to your behind.
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    Tips

    • Increase the number of sit ups performed in each set as they become easier.
    • Keeping well balanced on your partners back will strengthen abdominal muscles, increasing the intensity of your workout.
    • The benefits of this exercise are increased strength and flexibility in your core and hip flexors.
    • To make this exercise less challenging, don't lower yourself as much.

    Warnings

    • Those with poor backs should be careful when performing this exercise.
    • Potential injuries to the neck and back may be incurred if this exercise is performed incorrectly.
    • Falling from your partner's back can be a potential source of injury. Exercise on a padded mat to avoid hard falls.

    Things You Need

    • Partner or table
    • Rope (if you're not using a partner)

    Sources and Citations

    Article Info

    Categories: Abdominal Exercises

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