Today, I want to share some helpful tips about how to improve your sit up score on the APFT. Other than the 2-mile run, I’ve found that lots of Soldiers struggle to pass the sit up event. Therefore, I want to share some five simple things you can do to improve your score and get the results you want. Let’s get started.
# 1 Don’t Do Sit Ups Every Day
One of the worst things you can do is to do sit ups every single day. If you do sit ups too often, you will tire out your abs and plateau. I’d recommend you do abdominal exercises no more than 3-4 days per week. You need to give your abs and hip flexors a chance to rest.
# 2 Add Resistance To Your Sit Ups
When you practice sit ups, use resistance. You can use an incline sit up bench, a medicine ball, or have a buddy assist you. When you go up and do, go slow and hold it. Make your abs work hard. I’ve found that doing sit ups slowly is much more effective than doing them quickly. Doing lots of reps is great, but you will get a better workout if you go slow and use resistance.
# 3 Do a Variety of Ab Exercises
One of the best things you can do to improve your sit up score on the APFT is to do a variety of abdominal exercises. Sure, you should do lots of sit ups, so you are prepared for the test. But you should also do the captain’s chair leg raise, ball crunch, or vertical leg crunch. If you do a quick search online, I’m sure you will find 10-20 alternate ab exercises.
# 4 Warm Up and Stretch First
When it comes to doing sit ups make sure you take the time to warm up and stretch first. Try jogging on a treadmill for 5-10 minutes to warm up your muscles. Once you do that, spend a few minutes stretching. The last thing you want to do is get injured doing sit ups.
#5 Lose a Few Extra Pounds
Let’s face it, that muffin top might be holding you back from achieving a high sit up score. If you are slightly overweight, try losing five to ten pounds (or more if needed) of excess body fat in your stomach. I know that when I was overweight it was always harder for me to do more sit ups than when I was lean.
Thanks for reading my five tips on how to improve your sit up score for the Army Physical Fitness Test. By following the advice in this article, you should be able to improve your score significantly.
Do you have any other tips for improving the sit up score? Do you have any questions? Please post them below. Thanks.