When done correctly, abmat situps are an effective and safe abdominal exercise. But there is even more you can do with an abmat than just a standard situp.
- Standard situp is performed by placing the AbMat under the lumbar curve of the back allows for a contraction of the abdominal muscles from full extension (when spine is arched or extended 15-30 degrees) and shoulders firmly engaged to the floor to full flexion when the lower back comes off the abmat and spine is about 30 degrees from the floor.
- Butterfly situp is performed by turning the knees out and bending the legs. This lessens the involvement of the hip flexors and forces the involvement of the abdominals to complete the movement.
- Catapult situp is performed with the athlete facing a wall. A mark is placed on the wall at the head height of the athlete. From the starting position, grasp a medicine ball with arms extended overhead. Sit up and throw the ball to the mark on the wall. Catch while in the upright position and return to the starting position.