Benefits of habit “Sit-ups”

✓ Exercise promotes weight loss
✓ Starts off a more active lifestyle
✓ Increases flexibility
✓ Increases core strength
✓ Increases the range of motion
✓ Strengthens abdominal and dorsal muscles

First step:

Start with 1 sit-up per day


1. Start with 1 sit-up per day. Do this for a week. If you have off-days, just count the number of days you did 1 sit-up to seven.
2. Increase the number of sit-ups to 2 per day for another week.
3. Keep increasing the number on following weeks, until you have desired sit-up workout time.

Helpful tips to make it a habit:

✓ Set a reminder. Best way to develop any habit is to do it at the same time of day. So is with sit-ups. Set yourself a reminder each day in the evening or morning to never skip a day.
✓ Trigger your memory. Your training gear at the visible place will keep you from skipping or forgetting your new activity for sure.
✓ The app can help. It will ring the reminder at your set time to never let you forget.
✓ Make it a challenge. Use the app to openly challenge your friends to develop same habit OR make your own goal public with consequences in case of failure. Make up your own consequences, something that you wouldn’t want to do no matter what.
✓ Reward yourself. In short term, after every time you consciously chose this habit, pat yourself on the back and tell yourself how awesome you just did. In long term, whether it’s a good meal or an outing, remember to reward yourself after every significant milestone.
✓ Find a routine. Think of your daily routine and chose a habit you already have that sit-ups can follow naturally. For example, after you wake up and before you take your morning shower, do your sit-up count.

Tips for beginners:

✓ Set yourself up correctly. To avoid injury, make sure you do your sit-ups on a mat or other non-slick surface. Point your knees towards the ceiling and your back should be fully on the ground. Inhale deeply and as you exhale, engage your pelvic muscles to lift yourself up. Your hands should lift to your knees. Roll back down, but do not fall down to the floor. Repeat as necessary.