Pictured: Lily Aldridge for Victoria's Secret Sport

This classic move is incorporated into almost every exercise programme in one form or another. But many of us complain that our muscles aren't strong enough to complete the sit-up motion without extra support (hooking our toes under the sofa or a friend begrudgingly sitting on our feet, for example).

But it doesn't have to be that difficult. According to Reebok Sports Club personal trainer and nutritionist Tim Hart, the most effective sit-ups don't actually require you to sit all the way up, but to concentrate on 'curling the spine towards the pelvis while squeezing the abs' in a crunch motion.

We spoke to three experts for tips on building abdominal strength and maximising your results.

Getting started

You should lie on your back (on a simple exercise mat to avoid injuries against a hard floor) with your knees bent and feet flat on the floor. 'Hands should rest on the chest or at the temples to guide the head,' recommends group exercise coordinator Pamela Lai from Slice Urban Fitness.

The technique

According to Hart, you should slowly curl your upper back off the mat, keeping your lower back flat and stable. 'Keep the tempo slow. Swinging your arms or pulling your head forwards is cheating the exercise. A slow speed will force the abdominals to do all the work.'

'Concentrate on pulling in your belly button and keeping your neck and shoulders relaxed,' says Lai. Once your upper back is raised a few inches from the floor, hold for a couple of seconds while squeezing your stomach muscles before slowly lowering to the ground. Repeat.

TIP: Keep the chin tucked in to avoid straining the neck.

The reps

Lai points out that the number of reps and sets depends on individual fitness levels. 'But, for a beginner, 10-12 reps for a total of 2-3 sets is a good starting point,' she says.

Hart thinks we should aim for 4-6 sets of 10-12 reps, but notes that this might be too hard or too easy for some. 'If 10 reps is too difficult, you should perform as many reps as possible but increase the number of sets to 8. If it's too easy, slow the speed of each crunch and hold each rep for 3 seconds while squeezing your abs. This should ensure that you're tired by the 10th repetition.'

Other movements to try

Celebrity personal trainer and founder of GymClass Helle Hammonds admits that simple crunches work well for targeting the upper abs, but other types of abdominal exercises target the middle and lower parts of your stomach.

'To target the middle abs, lie on your back with your legs together flat on the floor and your arms extended straight and up by your ears,' she says. 'Tighten your stomach muscles and aim to raise your legs and shoulders a few inches from the floor, holding until you can't hold it any longer. This is known as a V hold.'

'The lower abs can be targeted by leg raises,' Hammonds adds. 'Lie on the floor and raise your knees above your hips. Hold for a few seconds at the top and then lower. The movement needs to be slow and controlled. As you get stronger, try not to touch the floor with your feet between raises. You may find you can only do two or three of these kinds of movements to begin with.'

Results

Hammonds recognises that how quickly you achieve results depends on how hard you work and how healthy your diet is. As she puts it, 'dedication and hard work are key and results are inevitable if you are consistent.'

Incorporating abdominal exercises with core-strengthening movements, such as planks, squats and press-ups, and high-intensity training will ensure noticeable results in just 2-4 weeks.

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