Splinter Sit-Ups

An abdominal exercise that combines a sit-up with rotational movement, engaging the core and obliques as you alternate bringing the knee across the body.

Instructions

1. Lie flat on your back with your legs extended straight on the floor and your arms at your sides.
2. Bend both elbows to approximately 90 degrees, keeping your arms positioned near your body.
3. Engage your core and begin sitting up, rotating your upper body to the left as you do.
4. As you sit up, bring your right knee toward your left elbow in a dynamic movement.
5. Simultaneously swing your left arm backward as you rotate, extending the rotation.
6. Lower your body back down to the starting position with control.
7. Repeat the movement on the opposite side, rotating right and bringing your left knee toward your right elbow.
8. Continue alternating sides for the desired number of reps.

Tips

• Keep the movement controlled; avoid jerking or using momentum to cheat the rep
• Focus on the contraction in your obliques rather than pulling with your neck
• The arm swing helps with momentum but shouldn’t drive the movement
• Keep your lower back relatively flat on the mat throughout the exercise
• Breathing: exhale during the exertion and inhale during the descent
• This exercise is excellent for building rotational core strength and power