David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

The Classic Sit-Up, from The Grain Brain Whole Life Plan

14 Nov 2016 · 1 min

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1:22

In this instructional segment, Dr. David Perlmutter explains why a strong core is essential for overall body strength and then demonstrates a classic sit‑up exercise followed by a variation. He describes proper setup (feet flat, knees bent, X‑shaped chest), the movement (lifting until abdominal muscles contract), and a timing protocol of one minute on, one minute off, aiming for up to five minutes total. He then introduces a variation where the hands are placed behind the head, elbows out, and the elbows are lifted to meet stationary knees, recommending 20‑25 repetitions per set for three sets. Throughout, he emphasizes pulling the elbows to the knees rather than pulling the knees to the elbows and stresses that a strong core provides a leverage point for the rest of the body.

Chapters

I want to move into some core strengthening. That's the center part of your body. When your core is strong, the whole rest of your body has a leverage point, so you can really get the rest of your strength really going if you concentrate on your core. Abs, really important. And of course, you know, abs, that means sit-ups. This is a very classic kind of sit-up exercise. Feet flat on the floor, knees are going to bend. We're going to lie back and make an X across the chest like this. And the movement is basically up until your ab muscles are flexing. And you're going to do this back and forth for 1 minute of time. Take a minute off, and if you can get 5 minutes in, that would be great. Here's another variation. Intertwine your fingers, put your hands behind your head, elbows out, and bring your knees up. But once your knees are up, don't move them anymore. The move is actually bringing your elbows up to your knees. And try to do about 20 to 25 of these. And if you can get 3 sets in, that would be great. Come up as much as you can, but again, Don't be pulling your knees to meet your elbows. Pull your elbows to meet your knees. Now, this is again the best thing you can do to strengthen your core. If your core is strong, the rest of your body will follow suit.