Exercises at level 1 are suitable for those restarting fitness routine & aiming to move closer towards a passing IPPT score.
Here are a few ways to start getting stronger.
Start with a version that you can manage with good technique. The sit up variations get more challenging as you scroll down the page.
Focus on slow, smooth and controlled movements. Think about squeezing and contracting your abs as you drive your knees upwards.
1 min for 2 to 4 sets.
This exercise is great if you are just getting started. Keep your lower back flat on the floor. Focus on slow, smooth and controlled movements.
1 min for 2 to 4 sets.
Alternating movements make it easier if you’re just starting to develop your core strength. Keep your lower back flat on the floor.
45 seconds for 2 to 4 sets.
For those who feel uncomfortable doing sit ups because of the load on the tailbone area, crunches are an alternative exercise to develop core strength and improvement in sit ups.
45 seconds for 2 to 4 sets.
The video below shows a moving version of the plank. I find this more interesting to do and it is a more functional exercise than the stationary plank.
20 to 45 second plank for 2 to 4 sets.
If you can go beyond 90 seconds, add in a one arm plank for a few seconds on one arm followed by the other arm before moving starting a 2 arm plank.
Keep your lower back flat on the floor. Focus on slow, smooth and controlled movements. This exercise works your hip flexor muscles which help in the 2nd half of the sit up movement.
8 to 12 reps for 2 to 4 sets.
IPPT READY by Terence Choo
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