PURPOSE
The Modified Sit-Up is a modification of the Sit-Up specifically for pregnant or postpartum Soldiers.
This exercise safely challenges the muscles of the abdomen.
It can be practiced through the first trimester and postpartum period by all Soldiers who have no rectus diastasis or no diastasis wider than two fingers.
Figures above and below show a breakdown of the exercise as a Soldier moving at her own pace conducts it.
CADENCE
Own pace
STARTING POSITION
The starting position is the Supine position with knees bent, feet, trunk and head on the floor.
Arms are crossed over the abdomen with hands holding the sides to splint the abdominal muscles.
COUNT
● From the starting position, lift the head, shoulders, and chest toward the thighs while continuing to splint the abdomen.
● Pause before lowering back to the starting position.
● Reduce the difficulty of the exercise by only lifting the head or just the shoulders from the ground
REPETITIONS
● Repeat this exercise up to 10 times.