This is the second in our features – Back to Basics Military Style. We are going to take another look at the classic Sit Up exercise, but get you really working hard for the 2 minute minimum requirement as part of the British Army´s Basic Fitness Test.

Don’t forget, these come straight after the 2 minute Press Up routine with only a short break in between!

The sit-ups

Just because they look simple does not mean that they are. Concentrate on doing them well! So from your feet up

Feet

Place your feet flat on the floor. Either tuck your feet under the edge of a sofa or chair, or get your training partner to hold them firmly in place. This allows us to really power through the sit up!

Knees

Keep your knees bent. The rule of thumb is not to exceed 90 degrees. Keep a small gap between your knees

Hips and Buttocks

These stay firmly planted on the floor – no raising your hips to try to help flick your body up.

Back

Your back should remain pretty straight. You have your feet planted under a sofa or chair, or held in place by a training partner, so you don’t need to curve up at all! When you start, you should have your back on the floor.

Arms

Your arms should be crossed over your chest with your elbows tucked in at your sides and held tight. At no stage should you use your hands or arms to help you raise yourself up.

Chin

Your chin should be slightly lowered to avoid banging your head on the floor, but there should still be a gap between your chin and your chest.

Okay, so starting with you back on the floor, raise the shoulders up. That is ONE. Now lower yourself slowly to the floor again - controlled - and as your shoulder blades touch the floor, raise yourself up again.

Keep going for 2 minutes!

Next week, the 1.5 mile!