Forget crunches: Turkish sit-ups are 'the key to unlocking mega core strength and power,' says a personal trainer

Turkish sit-ups don't crop up in a huge number of workouts that I see around, but this one move will torch your midsection. It's a loaded sit-up variation that combines unilateral loading with the sit-up exercise to challenge and strengthen your core.

To do it, you'll perform a sit-up with one arm extended overhead, while holding a weight in one hand.

I like to use the best kettlebells, but dumbbells feel more stable if you're trying this exercise for the first time. Choose the same weight for both sides, and opt for a load that your weakest arm can keep stable and controlled.

Here’s how to do Turkish sit-ups, and why they're one of my go-to core exercises.

How to do Turkish sit-ups

Turkish sit-ups can be performed with a weight in each hand if you prefer, and you can opt to extend your legs down your mat or keep your knees bent and your feet planted. If you have tight hamstrings, you might find it more challenging to keep your legs straight and pressed into the mat.

If you want to learn how to do Turkish get-ups properly, I recommend following the steps below first to help you nail the sit-up portion of the exercise, which is then built upon. This is about building core strength and improving shoulder stability, so take your time.

• Lie on your back with your knees bent and feet placed hip-width apart on your mat. Alternatively, extend your legs down the mat
• Rest your left hand on the mat for support and grip a weight in your right hand
• Extend your right arm overhead, in line with your right shoulder
• Engage your core, press through your legs or feet, then sit up, drawing your chest toward your thighs
• Pause in the upright position, then slowly lower your back onto the mat, uncurling through your spine
• Keep the weight stacked over your shoulder at all times, with your arm staying close to your ear
• Complete reps on one side, then switch to the other arm. Alternatively, hold a weight in each hand.

Tips

Aim for 8 reps per arm and 3-4 sets.

As I mentioned above, lift the same weight on both sides; one arm will naturally feel slightly stronger than the other, but it's important to strengthen both sides of your body as equally as you can to create balance and stability, so don't be tempted to increase the weight until you can control it on both sides and sit up fully.

If you always train unilaterally (single-sided, alternating between left and right), this might feel comfortable for you anyway. Regardless of whether it feels familiar, moving with one weight on one side of your body will always challenge your stability and keep you guessing. Just don't rush, and reduce the reps if you need to.

Kettlebells are more challenging to control, improving shoulder and core stability and engaging more of your upper body than regular sit-ups, like your arms, chest, upper back and shoulders.

Try to use your core muscles to help you pull your torso upward rather than your hips or momentum. As you lower to the ground, focus on eccentric tempo, which means slowing this part of the sit-up to maintain tension for longer.

As you tire, avoid bending your elbow or allowing the weight to travel forward, behind you, or outward where you have less control. Another sign of fatigue is if you cannot sit all the way up, which will limit your range of motion and therefore, the effectiveness of the sit-up.

I would add Turkish sit-ups to your existing core routines or as part of a circuit, HIIT, or strength workout. It can fit anywhere, so don't be afraid to throw it into a workout along with squats, push-ups, pull-ups and rows.

Weightlifting demands a strong core to lift safely, whether you're throwing heavy weights around or learning weightlifting fundamentals. This exercise can certainly help you develop your core, but remember that consistency and progression, in combination, deliver the best results. Be patient, the gains will follow.

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