How to do a sit spin

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Doing sit-ups is a quick way to get stronger abdominal muscles. However, they must be done properly to avoid any injury to your spine and the neck and head muscles. In addition, sit-ups are about using the abdominal region (the abdominals). Therefore, close attention must be paid to ensuring that you are not compensating by using other parts of your body to perform sit-ups, as this will diminish the effectiveness of the sit-up and may cause injury to your body. It is not as harsh as it sounds – always, always focus on the abs and you are most of the way there.

How to do a sit spin

How to do a sit spin

How to do a sit spin

How to do a sit spin

How to do a sit spin

How to do a sit spin

How to do a sit spin

Do not commit the common mistakes of sit-ups:

  • If you choose to get your hands out of the way by putting them behind your head, make sure you don’t push your head forward while lifting your torso. There is a natural tendency to do this since it helps you lift up and the tendency will increase as your abs get tired. However, the push on your head will strain the muscles in the neck. If you deal with your arms in another way, still try to keep your head out of the exercise.
  • Don’t try to put your forehead on your knees. The higher you come off the ground the better, but only to a certain extent. If your back is starting to curl (namely, you could be considered as being in a humpback position if you were standing), you will be placing too much strain on your lower back.
  • If you can’t keep your feet on the ground and haven’t secured them properly, you will be spending extra effort to do so during the sit-up. Unfortunately, this effort will originate in the thighs, which isn’t the target of a sit-up. In some people the thighs might give up before the abs, rendering the whole exercise completely useless.
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How to do a sit spin

Posted by Spinning® on Apr 18th 2018

It’s like riding a bike—literally. Spinning® movements correspond to moves you would do on a road bike. There are five core movements with corresponding hand positions to position you in optimal riding posture.

The five core movements of the Spinning program are as follows:

  • Seated Flat – Hand Position 1,2 or 2.5
  • Seated Climb – Hand Position 2 or 2.5
  • Standing Flat – Hand Position 2 or 2.5
  • Standing Climb – Hand Position 3
  • Jumps – Hand Position 2 or 2.5

This diagram shows the area of the handlebars for each hand position:

How to do a sit spin

Much like golfers work on mastering the perfect swing, it is important in the Spinning® program to work on form and fluidity. Eliminating unnecessary movements will maximize the efficiency of your workout and leave you energized instead of fatigued. It’s the subtle improvements in your form, fluidity, pace and rhythm that will increase the benefits of each class you take.

Unfortunately, sometimes riders are tempted to “invent” new positions and movements on the Spinner® bike, which may put their safety at risk. Here are some of the questions that determine whether or not a movement should be used in Spinning® class:

  • Can you perform the movement on a road bike? If not, don’t do it!
  • Is there a better way to accomplish the same goal?
  • Are you in control?
  • Does the movement seem to have a physiological function, or is it just used as choreography?
  • Is the movement safe and efficient?
  • Does the movement feel natural?
  • Does the move feel safe on your joints? Pay attention to your knees, elbows and lower back.

Excessive Upper Body Movement

Excessive upper body movement involves numerous unsafe movements that should not be used in a Spinning ® class. A few of the contraindicated movements to watch out for include:

  • Push-ups
  • Twists
  • Crunches
  • Shoulder drops
  • Bows
  • Cornering

First, if you did any of these moves on a real bike, you’d fall off! There is no increased benefit to moves like crunches or push-ups on the bike, so why not perform these correctly and more effectively on the ground or on a stability ball? Besides being awkward and increasing the potential for joint and soft tissue injury, these moves place the upper body in a stressful position relative to the lower body. An exaggerated movement may cause your back and neck to move laterally while your legs are being driven in a linear circle by the fixed-gear pedal system.

Riding Posture

Riding seated in Hand Position 3 might seem perfectly harmless, particularly since elite cyclists ride in a similar position using aero bars. Since triathletes have custom-fitted bikes with shorter top tubes, they can stretch into this position comfortably. On the Spinner® bike, this hyper-flexed position may strain the back and can be uncomfortable, particularly for shorter individuals.

Riding with One Hand

Whether you’re doing a Standing or Seated Flat or Climb, riding with only one hand, or no hands at all, causes the rider to lose connection with the bike. When riding unsupported, it is difficult to maintain constant pressure throughout the pedal stroke; the rider can only mash downwards on the pedals. Riding with one or no hands is especially dangerous at a high cadence (110 RPM) or heavy resistance with the body leaning forward (as in a sprint). This position places considerable torque on the lower spinal disks. Also, if you’re riding with only one hand on the handlebars during a Standing Climb and that hand slips, you could fall onto the handlebars or flywheel. Similarly, if the foot slips off the pedal, it would be hard to steady yourself, which may also cause severe injury.

“Squats” and Other Isolated Movements

Isolating the lower body while pedaling might feel like a great exercise for the quadriceps, but it can place undue strain on the knees and spine. Instead, try a hill climb in Hand Position 2.

Pedal Stroke

Do not pedal backwards or with one foot out of the toe cage or cleat. Pedaling with one leg is an advanced drill that elite cyclists practice on trainers—not fixed-gear bikes like the Spinner® bike. On a Spinner® bike, these drills have absolutely no benefit, since muscles work the same and burn equal numbers of calories pedaling forward and backward.

Jumping Too Quickly

Jumps are effective and challenging, but when they’re performed too fast, they don’t do any good. Since the focus of Jumps is to create smooth transitions between seated and standing positions, the key is proper speed. If Jumps are performed too quickly, the exercise is ineffective.


Riding at a high cadence without resistance is ineffective on a Spinner® bike. Instead, ride at 110 RPM or less. If you begin to bounce in the saddle, increase the resistance. Riding at a consistent pace with good resistance develops power, strength and endurance.

Remember, the Spinning ® program is easy to follow and designed to help you achieve your training goals. Use common sense and you’ll be riding injury-free and pain-free for years to come!

Ready for more? Watch this video: “How to Ride a Spin® Bike

Figure skating is undoubtedly one of the most aesthetically pleasing sports to watch. Not only are the costumes incredible, but the routines come equipped with mesmerizing moves like jumps, twirls, and spins. As a beginner or spectator, you’re probably left wondering how in the world skaters can produce such beautiful moves while gliding across the ice.

Before you get dizzy watching videos of figure skaters spinning so effortlessly, check out the following guide for a breakdown of the various types of figure skating spins. This will get you on the right path to further appreciating the sport and learning to identify everything from the basic scratch spin to the illusion spin.

Figure Skating Spins

There are a variety of spins that a skater can incorporate into their routine. While spins may seem less exciting than some of the more complex jumps, they add balance into a routine that helps make it more appealing to watch. And while spins don’t get as many points as jumps, they are just as valuable to the technical score as they are to the stylistic aspect of a performance. Spins are categorized by the body position of the skater and range from easy to difficult. Sometimes they even include jumps and lifts.

A spin can be classified as either forward or backward—not in relation to the direction the skater is spinning, but rather the foot they are turning on. No matter which foot a skater chooses to execute a spin on, he or she will be spinning on the ball of the foot, just behind the toe pick. The goal of a successful spin is to rotate in one spot while in a specific body position, such as upright, sitting, or camel.

When a skater performs a perfect spin, it can be seen on the ice as a circle traced over and over again in the same spot. If a skater fails to stay in one spot, the skate will create a series of loops in the ice—this is called traveling.

Upright Spins

How to do a sit spin

An upright spin consists of the skater spinning in an upright position, essentially looking as though they’re standing. There are many variations of the upright spin that a skater can integrate into their routine to add variety and innovation.

Here are some different types of upright spins:

  • Scratch spin: A scratch spin is an upright spin in which the free leg is crossed in front of the skating leg.
  • One-foot spin: This is your basic upright spin. The skater rotates on just one foot.
  • Two-foot spin: Another basic upright spin in which the skater rotates on both feet.
  • Layback spin: For this upright spin, the head and shoulders are dropped backward, and the skater’s back is arched downward toward the ice.
  • Biellmann spin: Named after figure skater Denise Biellmann, this spin involves the skater executing a one-foot spin while holding the other foot extended over and behind the head, forming a teardrop shape with the body.
  • “I” spin: The skater performs a one-foot spin while holding their free leg up in front of his or her body, similar to the splits.
  • “Y” spin: Similar spin to the “I” spin, but with the free leg held in a vertical split toward the side of the body.

Sit Spins

How to do a sit spin

A sit spin is a spin performed in a squatting position. During this spin, the angle in the knee bend should be less than 90 degrees. Like the upright spin, there are several different variations of the sit spin that can be integrated into a routine.

Check out these common types of sit spins:

  • Basic sit spin: The skater has the skating leg bent and the free leg extended forwards, also known as a shoot-the-duck position.
  • Back sit spin: For this spin, the skater spins on the leg opposite to the one in which they would normally spin, this is called the back sit spin. When this spin is entered from a jump, it is known as a death drop.
  • Broken leg sit spin: Instead of sticking straight out, the skater’s free leg is turned inward at the knee.
  • Pancake spin: Considered a higher-level, more difficult spin, the pancake spin requires the free leg to be crossed and propped over the skate leg horizontal to the ice, with the upper body bent over it.
  • Cannonball sit spin: Similar to the pancake spin, but with the skater’s arms held down to touch the skating leg, giving the appearance of a cannonball.

Camel Spins

How to do a sit spin

The last and one of the more difficult types of basic figure skating spins is the camel spin. During this type of spin, a skater’s free leg is extended backward with the knee held above hip level.

Types of camel spins include:

  • Basic camel spin: The skater’s free leg is extended behind them, parallel to the surface of the ice.
  • Layover spin: The torso and free leg are positioned so that they are pointing toward the ceiling, rather than toward the ice.
  • Illusion spin: The illusion spin starts out like a basic camel spin. However, rather than remaining in a fixed position throughout the spin, the skater’s body will shift up and down in a rhythmic movement.

Master Your Spins in Custom Figure Skates

The right pair of figure skates will give you the support you need to advance in your skating career. With custom figure skates from Riedell, you’ll never have to worry about whether or not your skates will help or hinder your performance. Our master craftsmen will design and build a fit tailored to the exact specifications and features of your feet. With customizations including color, leather temper, firmness, and more, you’ll be mastering spins in your dream figure skates in no time! And don’t hesitate to reach out if you have any questions.

I have a 17 year old son with autism. He craves spinning. Does anyone know where I can purchase an adult sit and spin?

Comments for Adult Sit and Spin

Hello, I am a occupational therapist. I have been trying to find a spin disk for older children and/or adults. I came across this website. They make wooden sit and spin disk. It says on their webpage;

Sit and Spin Wood Toy Child or Adult Size
Our Custom sit and spin wood toy is available in Child size or Adult size. Custom painted, designed, stained, or sanded unfinished, you decide. Choose 24 inch for child size or 28 inch for large child or adult size. I recommend you contact them first before ordering.

on there is a dizzy disc for ages three and up for a little over $100. He will have to shift his wieght or utilize his arms to spin. I hope this helps.

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Looking for the best ways to play Spin the Bottle? This is the place! Play the hottest kissing game with your high school and college friends. And don’t forget to invite your crush!

How to do a sit spin


  • The Kissing Game
  • 4 Hottest ways to play Spin the Bottle
  • How to play Spin the Bottle?
  • Spin the Bottle: Truth or Dare
  • Spin the Bottle: 7 Minutes in Heaven
  • Spin the Bottle Online
  • Agree on rules

The Kissing Game

Spin the Bottle has been the ultimate kissing game for decades. Whether you play it as a ploy to finally kiss that crush you’ve been swooning over, or as a fun game to break the ice during parties or sleepovers… Spin the Bottle is always a fail-safe hit!

So gather your friends (and crush) and convince them to play a highly entertaining and seductive game of Spin the Bottle!

4 Hottest ways to play Spin the Bottle

Sure, you can play the good old version of Spin the Bottle. Always fun, always engaging, and always exciting. But you can also mix things up a bit. There are loads of great games out there, why not jumble them up a little and wind up with the best of both worlds?

To do so, we have created a daring list with different ways to play Spin the Bottle. Play the original game, mix it up with spicy Truth or Dare-dares or do a 7 Minutes in Heaven-challenge. It’s time for some action!

Jump straight to the four different ways to play Spin the Bottle:

How to play Spin the Bottle?

The game is pretty simple. It is played by several players, preferably six or more, who sit in a circle. An empty bottle is placed on the floor or on a table in the middle of the circle. Someone is chosen to go first. This player spins the bottle until it completes at least one rotation. Has the bottle stopped spinning? Then the player must kiss whoever the bottle points to. The person who is kissed then becomes the next spinner. And so the game continues.

No rocket science there, right? Sit in a circle, spin a bottle and let the kissing fun unfold all around you!

How to kiss?

There are loads of ways to kiss in Spin the Bottle. You can give a simple kiss on the cheek or go for a juicy smack on the lips. It all depends on what you and your kissing mate are comfortable with. If you are really uncomfortable with kissing someone, then a friendly hug or a kiss on the forehead is also acceptable.

Here are a few kissing examples you can try:

  1. Give a kiss on the cheek. Easy, right?
  2. Give a kiss on the lips. Do it swiftly or make it a more prolonged, passionate kiss.
  3. Give a sensual kiss on the ear—bonus points when you dare a soft bite.
  4. French kiss! 🔥
  5. And many other variations are possible. Use your imagination!

Do you want to raise the stakes a bit? Consider changing the set of rules and determine ‘levels of kissing’. The first level is a kiss on the cheek. When you ‘pick’ this person again, you have to give them a kiss on the lips. Third base is a French kiss, tongues and all.

This variation can suddenly make the game a whole lot more exciting. What if you desperately want to get to third kissing base with your crush but get stuck with a lousy peck on the cheek? While your bottle points to that not so desirable fella or chick for three frigging times? Frustration and fun times ahead!

Spin the Bottle: Truth or Dare

Can’t decide between these two classic party games? Don’t worry, this combination of Spin the Bottle and Truth or Dare is a brilliant one. The bottle is spun in the middle of the circle. Whoever it points to must choose between a question or a task. When the player has decided, then the bottle is spun again to figure out who of the others has to come up with a question or a dare for him or her.

Spin the Bottle Questions:

  • Who in this circle would you really want to kiss, and why?
  • What was the worst kiss you’ve ever had?
  • Do you think you’re a good kisser, and why?
  • Would you rather be smart or happy, and why?
  • Who’s your celebrity crush?
  • What is the nastiest thing you’ve ever done to anyone?
  • Who’s the best kisser in the room?

Spin the Bottle Dares:

  • Kiss the person in the circle you really want to kiss.
  • Draw something funny on the person to your left.
  • French kiss your own toes.
  • Act like an old lady or an old man for the rest of the game.
  • Post a kissing picture on your Instagram.
  • Close your eyes and eat whatever the group puts in your mouth (as long as it’s edible and safe, of course).
  • Kiss your right neighbor on the cheek.

Looking for more questions and dares? Check: Truth or Dare Questions for Adults (18+)

Spin the Bottle: 7 Minutes in Heaven

7 minutes in Heaven is an extremely popular way to play Spin the Bottle. This is especially so at parties, where you can seize the opportunity to spend some time alone with your ultimate crush.

The rules are rather straightforward. The person who spun the bottle and the person who was selected have to spend seven minutes alone in a dark, private room. Like a closet or something. They can do whatever they want in there: talking privately and getting to know each other or engage in more intimate activities, such as kissing and making out.

When there is no chemistry whatsoever, they can also decide to do nothing and bide their time. In that case, seven minutes have probably never felt so long.

Looking for more daring challenges? Check: Truth or Dare for Teens (18+)

Spin the Bottle Online

Spin the Bottle was one of the most popular party games of the ’90s. During that era, an actual bottle was an essential item if you wanted to play the game. Now? Not so much.

While it is always good fun to go old school, you could just as quickly go for the online version with this fantastic app. It is filled to the brim with lots of funny questions, daring tasks and exciting variations, if you want to spice up the original game a bit!

Agree on rules

Ready to spin and kiss? Hold your horses, because there could be some ground rules your group wants to decide upon.

Will the players have to kiss in front of everyone? Can a reluctant player refuse to kiss someone? And what happens when a player refuses to kiss? Perhaps giving a hug instead? Or answering a question or performing a task?

Whatever you decide, always remember that the game should be fun for everyone involved. Don’t ever let anyone feel pressured into doing stuff that makes them uncomfortable.

Let the smooching fun begin!

Download the official app

Download the free Truth or Dare app for iOS and Android. Discover 1,000+ questions and challenges!

An insult accompanied by flipping the middle finger, meaning “go fuck yourself.” Origin – bastardization of the name of a popular toy first introduced in the 1970s called the Sit’N Spin. The Sit’N Spin consists of a turn table with a pole in the middle topped by a smaller disk. A small child can then sit cross-legged around the pole and use the small disk at the top of the pole to propel spinning motion. Hence the name, a cutesy derivation of “sit and spin.” Substitute the middle finger for the pole and the leap to the “go fuck yourself” conclusion should be fairly obvious.

The expression “sit on it and spin” is sometimes used by people unfamiliar with the Sit’N Spin toy and the original origin of the expression. (There are several images of Sit’N Spin available via internet search.)

An insult, referring to the child’s toy “Sit ‘n Spin”, but used with a sexual connotation. The term tells a person to take a thumb (or another finger or object), stick it up their asshole, and spin on it. It’s akin to saying “go fuck yourself.”

The phrase can be used alone, or can be accompanied with a gesture. Holding your fist out in the “thumbs up” position, the speaker makes a short jab upwards, symbolizing sticking one’s thumb up their ass.

John sprawled across the couch in the club, looking for some tail. A man walked up with a drink.

Man: “Hey, I was sitting there!”
John: “Well you’re not now.”
Man: “Yeah, but I want to sit there.”

John stuck his thumb out and said “sit and spin.”

1. A childs toy that is round and allows a child to spin wildly around by grasping a wheel and pulling themselves around.

2. A sexual practice where a man lays on his back and his partner sits on top of him inserting his penis into whatever opening is desired then the partner on top spins around 180 degrees or 360 degrees while remaining engaged with the man laying on his back.

TOM: How ’bout you let me borrow 20 bucks?
DICK: How ’bout you go sit and spin!
HARRY: That shit was funny.

Example #2: Today on television I heard Rosie O’Donnell tell Donald Trump to sit and spin. I almost pissed my pants.

How to do a sit spin

How to do a sit spin

The Spruce / Kevin Norris

Teach your dog, old or young, a new trick of doing a twirl on command. You can train a dog to simply spin in one direction, or you can train your pup to discriminate between left and right. Either way, all you need to train a dog to spin is a handful of treats. If you are clicker training, you should also have a clicker on hand.

Teach a Basic Spin

To teach your dog to spin, you’ll want to start with your dog in a standing position. If your dog doesn’t know how to stand on command, it will be easier to learn that first, and then work on spinning. With a few treats in your hand, you’re ready to get started.

  1. Hold a treat in front of your dog’s nose. Slowly pull the treat toward the side of your dog’s head, so it has to turn its head to follow the treat.
  2. Keep pulling the treat in a circle all the way around your dog’s body, so it will have to spin in order to keep track of the treat.
  3. Once your dog has followed the treat in a complete circle, tell the pup “yes” or “good,” or click your clicker. Then quickly give your dog the treat.
  4. Repeat steps 2 and 3 several times.
  5. Once your dog seems to understand the action, add the command word “spin” before once again repeating steps 2 and 3.
  6. Spend about five minutes, several times a day, practicing the spin. Your dog will be spinning in a complete circle before you know it.

Add Direction

Once the dog twirls on command, you can begin training your canine to learn directions.

  1. Begin as you did above with a treat in front of your dog’s nose.
  2. This time, change the command to “right spin” or “left spin.” Give the command, and pull the treat around your dog in the direction you want it to spin.
  3. Practice in several short training sessions each day. Be sure to work on only one new command (right or left spin) at a time until your dog has a solid understanding of the difference between the two commands.
  4. Once your dog knows how to spin both right and left on command, you can begin to change it up. Ask it to spin in different directions during one training session. Once your dog is able to consistently respond correctly to the command by spinning in the correct direction, you’ll know it has a good grasp of the difference between the two commands.

Problems and Proofing Behavior

While some dogs will learn to spin in just a few training sessions, others might get stuck or find it hard to complete a spin. Some may have trouble learning to spin in a complete circle the first time. In this case, you can start out smaller and work up to spinning all the way around. This technique is called shaping, and it works exceptionally well with the clicker.

If you need to shape the spinning behavior, start off by pulling a treat to one side of your dog’s head. As soon as it turns its head, click or tell the dog “good” and give a treat. Once it is consistently turning its head, you can begin only clicking and treating when the dog turns its head and takes a step toward turning around. In this way, you can slowly select the behaviors that bring your dog closest to turning around completely until the pup is able to turn in a complete circle with only one treat at the end.

If it seems as if your dog knows the command, but then begins to make mistakes, chances are you’ve moved ahead too quickly. In this case, simply go back a few steps to where your dog was completely successful. Practice that step over a few sessions, and then begin moving ahead again slowly.

Dogs, like humans, can get dizzy. A common mistake is to train for too long and can result in a dizzy and confused dog. Only practice for limited times, and if your dog really seems to dislike the training or the spinning sensation, there is no need to continue it. A twirl dog command has no real use and is only a fun trick, so if your dog can’t do it, focus on other things your dog does well.

Vestibular input!

A Sit n Spin will provide the sensory seeking Autistic or Sensory Processing Disorder child the movement they are craving. and they are just so much fun!

“What is this vestibular input ‘stuff’ you are talking about?” you ask. If you are new to this, allow me to explain.

Sensory processing of the vestibular sense involves sensory receptors of the inner ear telling us how our body is moving in relationship to space and gravity. It is the sense that allows us to coordinate movements of the eyes, head, and body. Individuals with Sensory Processing Disorders, may have hyper- or hypo-sensitivity to this vestibular input, if processing is inefficient.

With this in mind, lets look at the therapeutic uses of the Sit n Spin. It is truly an exhilarating “ride” for children who crave vestibular input. those sensory seeking (hyposensitive) “little gremlins”.

Did you know many children with Sensory Processing Disorders and/or Autism, who are hyposensitive to vestibular input, don’t actually get dizzy? Have you ever watched a child spin for what seemed like hours on a tire swing, merry go round, their own to feet, or a Sit n Spin and thought to yourself, “How can they DO that? I’d be so dizzy and nauseous if I spun that long!”

Well, I will let you in on a little secret. you can do a “dizziness test” to help understand them better.

Take two individuals, one that gets dizzy easily and one who doesn’t. Have them spin around (preferably on something) as fast as possible for about 30 seconds. Stop them abruptly and look carefully into their eyes. You will see a big difference in the eyes of the two individuals.

In the case of the child who gets dizzy, you will notice their eyes “shifting” back and forth very rapidly (left, right, left in a “fluttering” kind of way). OK, the technical term for this is Postrotary Nystagmus (it’s a big word, go ahead and impress your friends with it!)

If you also look into the eyes of the person who doesn’t get dizzy easily (such as those with hyposensitivity to movement/vestibular input that you see in Sensory Processing Disorders and/or Autism), you will notice their eyes doing a similar thing.

BUT, here’s the difference. the one who does get dizzy easily will show a more pronounced postrotary nystagmus (eye “fluttering”, and it will last much longer than the individual who does not get dizzy as easily. Basically, it is “proof” of “decreased” sensory processing.

That being said, we can discuss the three ways to use our “dizzy machine”. the Sit n Spin.

The first is simple. ANY child with normal vestibular processing, usually just LOVES a Sit n Spin toy. They will enjoy spinning as often, as long, and as fast as they can get it going, and/or tolerate. It’s just plain old FUN!

The second use for a Sit n Spin is as a sensory integration therapeutic tool for the HYPERsensitive. Children who are extremely sensitive to vestibular input (i.e., fearing it, getting dizzy within seconds, etc.), can use this as a tolerance building toy.

If they are afraid of the Sit n Spin, a gradual introduction and gradual experimenting with longer sessions on it will help their nervous system tolerate an increasing amount of vestibular input.

Start with some nice calming, organizing, deep pressure / proprioceptive input first, let them gradually explore it, sit on it, eventually spinning on it, and over time increasing the amount they can tolerate.

(NOTE: DO NOT FORCE them to do it on YOUR time. Let them get used to it. see general treatment guidelines for more on this)

Now, for the third use; probably the most sought after reason. You are the lucky parent of an individual who is HYPOsensitive to vestibular input. These are the ones who are in motion for what seems like every waking minute of the day. They need it, they want it, they crave it!

Or, they are the Autistic child (with hyposensitivity as well) who NEEDS to spin to remain/regain focus and neurological organization; thus, an overall sense of calmness.

Well, the Sit n Spin is a wonderfully, socially acceptable, fun way to give their little sensory craving systems the input it needs throughout the day to achieve an optimal state of arousal.

Again, the right combination of deep pressure and vestibular input will keep your child’s sensory system more organized, calm, and focused. Besides, it’s simply a classic toy that will bring years of grins and giggles to children everywhere.

So, use the Sit n Spin anytime when; the HYPOsensitive child’s arousal level needs to be modulated, the HYPERsensitive child needs to have some necessary exposure to vestibular input, or any child just wants some traditional fun!

Check out these cool Sit n Spins. they are more than just a “dizzy machine”!

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Related Resources

Sensory Integration Products – Sensory integration products designed to meet the sensory needs of children in any environment. Hundreds of products right at your fingertips!

Some sensory kids do not like the sit n spin but may instead do better with a dizzy disc. which also provides excellent vestibular input

Sensory Processing Disorder Checklist – comprehensive SPD Checklist; signs and symptoms of tactile, auditory, olfactory and oral defensiveness, as well as proprioceptive and vestibular dysfunction.

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So, you want to do a wheelie on your dirt bike so that you can crash less, get through sticky situations, and ride faster?

Sure, those are all legitimate reasons to learn how to wheelie a dirt bike, but we both know why you’re here. You want to look cool and impress your buddies.

Hey, no judgement here. That’s why I learned to ride wheelies.

The good news? Riding a wheelie isn’t really all that hard.

However, as with any skill or “trick” on a dirt bike, the more you practice – the better you get.

How to do a sit spin

Since most non-beginners know how to ride a wheelie, the following is intended for beginners. If you aren’t technically a “beginner” dirt bike rider, that’s ok… as long as you’re a beginner wheelie-rider, this will help.

How to Wheelie a Dirt Bike (Step by Step)

Here is how I recommend beginners learn how to do a wheelie on a dirt bike.

  • Find a long, flat (slight incline is even better) straight section.
    Make sure there are no obstacles ahead and look for good traction. Gravel roads aren’t the best unless the gravel is mostly gone and you have hard-pack/dirt under you. Pavement works great, but I don’t recommend it for starting out. 😉
  • Start riding in second (or third) gear.
    The trick is to maintain a speed that keeps your RPM right before your bike’s optimal power hit. When you roll the throttle, you want a little pep from your bike. You don’t want to completely lug it and you don’t want your bike towards the top of the RPM range. Let’s say, you want to be 1/3 of the way through your gear.
  • Stand up and bend your knees slightly.
    See the guy in the picture above? That is a great starting position for learning to pop (and ride) a wheelie. What you might not notice though: his FEET POSITION. Make sure you’re not on the balls of your feet. You want the pegs in the middle of your feet so that you can hit the back break if needed… and this helps you balance better.
  • Lean slightly back by dropping your hips.
    What you are not doing, is trying to POP a wheelie like you used to do on your bicycle. If you jerk back on the bars, lean back and goose it… you’re going to end up on your back. Please, don’t ask me how I know. Dropping your hips and almost pushing the bike out with your feet will help you balance throughout the process.
  • Hesitate and then accelerate.
    Although it sounds a little counter-intuitive, you actually want to let off the gas and and lean slightly forward all right before popping a wheelie. This will preload the suspension and will help you get the front tire off of the ground with less throttle and less jerk.
  • Maintain & feather the throttle.
    Getting the front wheel off the ground is the easy part. Now that you’ve smoothly and gradually got the front tire up, balance and throttle control come into play. Ideally, you don’t want to have to use the bikes acceleration to keep your tire up. You want to find the balancing point so that you can MAINTAIN speed. If you start in second, you may end up shifting up to third mid-wheelie before you find that balance. That’s OK – heck, that’s actually pretty cool.

Tips For Beginners

  1. Don’t start out too fast. The bottom of second or third is a great place to start.
  2. Don’t sit/lean too far back.
  3. You’re not pulling the handle bars up with your arms, you’re using body position and throttle.
  4. You’re not going to get it right the first try. You will, however, get better the over time.
  5. The more you practice, the better you get.
  6. I recommend working your way up to the balancing point instead of trying to hit it right off the bat. You’ll go over backwards a lot less (read: you still may go over backwards).
  7. Wear good gloves, boots, helmet and even knee pads and riding pats… maybe not your favorite pair though, cuz they may get a few scuffs .;)

Popping a Wheelie WITHOUT a Clutch

Most dirt bikes have plenty of power. The days of needing to pop to generate enough power have come and gone.

Sure, there are situations where you would pop the clutch to get the front tire up – coming out of a corner and flipping the front tire up over a rock, or other situations like that – but for learning how to do a wheelie, the clutch isn’t required.

In fact, the clutch can get you into trouble real quick if you don’t know what you’re doing.

Although there’s a decent argument for learning how to wheelie using a clutch, I would save that until you’ve got your positioning (foot on brake) and balance down.

How to do a Wheelie With a Clutch

If you want to learn how to use a clutch to do a wheelie, that’s cool too. In fact, you should learn how… eventually.

In order to do a wheelie with a clutch, much of the same tips listed above come into play. Positioning is key. Popping the clutch, however, will (eventually) allow you to work less hard to get the tire in the air.

Before trying to wheelie your dirt bike with a clutch, make sure you have your balance is on point and make sure you have solid throttle control. Know your bike’s power band, RPM range, gearing, and sweet spots for feathering and maintaining power and speed.

How to do a Wheelie on a 4 Stroke OR 2 Stroke

In case you haven’t read my back-story, I actually learned how to ride on four-strokes. Having said that, I (personally) find riding a wheelie on a four-stroke is MUCH easier than on a two-stroke… probably the easiest dirt bike to wheelie.

The power is more gradual. More controllable. Better… for us beginners 😉

Seeing some dude actually riding a wheelie on a two-stroke, I have to admit, is impressive.

Doing a good wheelie on a two-stroke isn’t as easy.

In order to pull off a wheelie on a four-stroke, just follow the advice above. That’s actually more accurate for a four-stroke rider than a two stroke rider.

In order to ride a wheelie on a 2 stroke dirt bike, again, follow the advice above… but plan on more patience. Also, there’s this one caveat: you’ll need to learn even a little better throttle control and balance.

Either way, the goal is to learn the balance. Once you get it, it’s less about using the throttle, and more about positioning and balancing.

Oh yeah, that leads me to the next section of this article…

What’s the “Best” Way to Wheelie a Dirt Bike?

Go to the dunes. 😉

The dunes provide the perfect setup for practicing wheelies. Not only are there more-than-enough flat, open spaces with gradual inclines; it’s the perfect place to crash!

Sure, you still have to worry about your rear fender (and dunes flag), but overall a much softer landing and less damage.

Putting a paddle tire on your bike and heading to a decently-packed section of the dunes is ideal. That’s how I eventually learned to wheelie my YZ250.

Unfortunately, the first time I rode my my brand-spanking-new 1999 YZ250 I hit a tree and pinched the head-pipe flat… because I tried doing a wheelie. I approached the wheelie with the same throttle expectations as if I was riding my 1993 XR250.

Big difference. Not a good idea.

Yeah, I got a new Pro Circuit pipe out of the deal, but it cost me some $$ and my pride.

Trust me. If you can, go to the dunes. If not, just try the tips above.

Gradual, steady progression will get you there… along with a whole lot of practice.

Because no one likes being the gym newbie.

How to do a sit spin

If you have no idea where to put your hands — or entire body, for that matter — during spin class, Jen Tallman, cycling instructor at New York Sports Club, is about to fix that. Memorize these positions for your next class and you’ll be rolling right along — figuratively speaking.

How to do a sit spin

How to do a sit spin

In Hand Position 1, keep your hands together in the middle of the handle bars.

How to do a sit spin

How to do a sit spin

In Hand Position 2, your hands move to the bottom outer corners of the handle bars.

How to do a sit spin

How to do a sit spin

In Hand Position 3, your hands are on the farthest position up on the handle bars.

Now that you know each hand position, let’s take a look at body positions.

How to do a sit spin

How to do a sit spin

In both the Seated Flat and Seated Climb positions, you’re sitting in the saddle, but it’s not that easy.

“Make sure your shoulders are nice and relaxed and your chest is up — and you always want to keep your upper body nice and loose,” Tallman says. “And don’t grip the handlebars — they’re just there for support.”

As for your hands, you can either keep them in Hand Position 1 or Hand Position 2 depending on what feels good to you.

“It depends on your shoulder width and what’s comfortable. Someone who’s smaller up top may feel more comfortable in Hand Position 1, while people with broader shoulders like to ride in Hand Position 2,” Tallman says.

Now that you’ve mastered the seated position, let’s move on to standing positions.

Confused by spin resistance, RPMs, or how *exactly* to set up your bike? Allow the experts to explain how to ace your next 45 minutes on the bike.

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Arrive Early and Stay for the Stretch

Arrive 10 minutes before class begins, especially if it’s your first time. It takes a few minutes to properly fit your bike (more on that later!), and a bad setup is both incredibly uncomfortable and ups your injury risk, says Alex Figueroa, a certified cycling instructor, personal trainer, and triathlon coach in Boston, MA (and that’s just *one* of many mistakes you could be making in spin class). The extra prep time gives you the chance to ask your instructor for help (and how to understand spin resistance, for example!) and still be ready for the full warm-up, says Figueroa.

And don’t be tempted to slip out during the cool-down—stay for the entire class. In addition to the stretches you do in class, try this move that can help counter all of that forward leaning: Stand tall with your feet hip-width apart and create as large of an arch in the small of your back as possible by tilting your pelvis (as if pushing the belly button forward). Hold the tilt for 2 or 3 seconds, and then relax. Do this 15 to 20 times, suggests Yoav Suprun, D.P.T., a physical therapist at Sobe Spine in Miami Beach, FL.

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2 of 10

Learn How to Set Up Your Spin Bike

Learning how to set up a spin bike properly for your body is totally worth it. For optimal performance, stand to the left of the bike and adjust the saddle and handlebars to hip height. Next, bend your right arm 90 degrees, form a fist, and place it at the center of the handlebars (the part closest to the seat); move the seat forward or back until it touches your elbow.

Finally, check your work: Sitting in the saddle with your leg extended downward, your knee should have only a slight bend (about a 25- to 35-degree angle). “You want a fairly extended leg so you are not pedaling all squished up for more power and so the knees are happier,” says Caroline Dawson, a master instructor for Spinning® in New York City. When both pedals are parallel to the ground, your front knee should be directly above the center of the pedal. If it’s not, you need to slide your seat forward or back until your body is in proper alignment.

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3 of 10

Check Your Alignment

Throughout your ride, check for any excess pressure on your wrists or in your hands and, if necessary, shift your weight back to your legs, says certified cycling instructor Paul Katami. Qualities of a good cycling posture include hinging forward at the hips slightly, little pressure on the back, knees, and wrists, and minimal rounding of your back and shoulders. (Related: Reverse Flys Are the One Exercise You Need to Improve Your Posture)

During standing positions, make sure your hips are above your pedal stroke, says Katami. If you find yourself leaning into the handlebars (especially when pedaling out of the saddle), sit back into the saddle for a few seconds to recharge and realign your body. Do your best to maintain this form even when the spin resistance is heavy.

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4 of 10

Focus on Speed Over Spin Resistance

Going fast and building muscle are both important facets of indoor cycling—but if you hit a hard hill and realize you can’t maintain your speed, do you lower your resistance or slow down? “I always tell people torque (resistance) is completely negotiable and RPMs (speed) is non-negotiable,” says Victor Self, a master instructor at Flywheel. “Because we’re doing high-intensity interval training, we always ask you to add torque or speed—but if you’re not already going the speed we’ve requested, the interval won’t be as effective.”

So if you’re struggling on a hill, drop the spin resistance and keep your RPMs where they should be. “This is how the pros do it,” says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery. However, you don’t want to cut the resistance excessively.

The faster you can do a heavier amount of work, the greater your explosive power will be in your core and leg muscles, she says. Turning it up will get you the most bang for your buck, in terms of upping your aerobic and anaerobic power, she says. Anaerobic training—which consists of shorter, more intense bursts—is important for everyday life (whether you’re lifting heavy boxes or jumping over a curb), Olson explains. Aerobic power—which you build through working at moderate intensities for a longer amount of time (think: runs)—helps heart health and increases your ability to use oxygen effectively, she says.

The bottom line: Master the basics at a lower resistance, then work toward keeping that resistance high to improve your fitness, says Olson.

Many don’t realize that using stationary bikes can be one of the best ways to tone their abs! People will often ask: does an exercise bike tone your stomach? Sure, they are perfect for toning your back, arms and legs, but there are stomach exercises that can be done while riding any piece of exercise bike equipment. Here are a few core-strengthening moves you can do at home on your bike:

Keep your abs tight
Throughout your workout, it’s important to keep your abdominals contracted to help tone your midsection. Although you may not be doing sit-ups or any specific exercise, simply tightening your abs could make a world of difference for your core. However, it’s easy to forget about keeping them tightened throughout your entire workout. Fox News recommended focusing solely on contracting the abdominal muscle you feel when you cough.

Try it one-handed
Fox News suggested only using one hand for balance on your bike instead of two. By doing this exercise, you can take your fitness regimen to the next level.

“Keep your abs contracted as you lift one arm off your handlebars and place it behind you. Switch arms after one minute,” Fox News explained.

This switching of hands will not only help to tone your arms, it will give you a quick ab workout without even realizing it!

Sit up straight!
Simply having good posture while working out on your stationary bike can make a world of difference. Colorado Adventure credited correct posture with helping to tone the right muscle groups.

Making a habit of sitting up straight throughout your workout rather than slouching helps your abs look more defined and gives you a better workout.

Opt for a recumbent exercise bike
If you wish to give your abs an even more intense workout, try a recumbent exercise bike rather than an upright one.

“The semi-reclined position on a recumbent requires you to use your ab muscles as you pedal, especially the lower abs and obliques,” said AZ Central.

Stand up
Complete intervals of lifting your bottom of off the seat and pedaling then sitting back down to bump up your workout to the next level. This exercise really works on your balance and forces your core to kick into gear.

When people think of crunches, they usually think of doing crunches on an abdominal crunch bench or even doing crunches on the floor. Yes – it’s possible to complete a variation of crunches while on a bike! Simply pedal while contracting your abs inwards. Do this for one minute or so, then continue with regular pedaling. This is an easy way to tone your core while getting a great cardio workout at the same time.

This article was co-authored by Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy (DPT) from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT).

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Many people spend a good deal of time sitting: at a desk, in a car, in front of a computer, or at a workstation, all of which can lead to back pain. Do a few stretches after every hour of remaining seated, and more often if you feel stiff or sore. Try seated stretching exercises to help relieve tension and keep your spine supple and muscles toned. Some of the stretches are very inconspicuous, while others are less so, but they can all help to relieve stress and muscle tension. [1] X Research source [2] X Research source

There are certain requirements for jumps and spins in performances.

How to do a sit spin

Figure skating at the Olympics is set to kick off on Friday, starting with the team event’s men’s singles short program.

There will be five types of figure skating events at the 2022 Beijing Winter Olympics: men’s individual, women’s individual, pairs, ice dancing and the team event. The events will run through Feb. 19, ending with the pairs free skate event.

Here, we break down what you need to know about figure skating, from how it’s scored to the jumps and spins required.

The Olympics competition follows the International Judging System, which was established by the International Skating Union (ISU), the governing body for competitive ice skating sports, including figure skating, synchronized skating and speed skating.

Skaters earn technical scores and program components scores, which are added together to determine the score they got for the segment. Scores from the short program and free skating segments are then added to give the total score.

How to do a sit spin

Skaters accumulate points based on the degree of difficulty of each element and how well each element is executed, according to US Figure Skating.

A technical panel — made up of a technical controller, technical specialist, assistant technical specialist, data operator and video replay operator — is tasked with identifying each element performed by skaters and its level of difficulty.

The judging panel is made up of a maximum of nine judges all tasked with scoring the quality of each technical element made and the five program components for each skater. The five components are: skating skills, transitions, performance, composition and interpretation of music.

MORE: What to know about the members of the US Olympic figure skating team

Judges give a score for each component on a scale of 0.25 to 10, in increments of 0.25, with 10 being the best. The highest and lowest scores are thrown out and the remaining scores are averaged, and then multiplied by a set factor.

Different kinds of jumps and spins have different requirements, such as the number of rotations and edges used, in order to be performed correctly.

How to do a sit spin

Points are deducted from skaters for any infractions they make. Deductions can be made for time violations, costume violations, illegal elements, falls during the program, interruptions of the program, late starts and not performing elements, according to the requirements of the programs.

The number of penalty points vary based on the kind of penalty made, according to ISU rules.

Skaters can also earn bonus points for jump elements performed during the second half of their program.

In order for it to qualify, a spin needs a minimum of two revolutions without interruption. There are three basic spin positions — a camel, sit or upright spin — and each can be performed a number of ways.

In a camel spin, one leg is on the ice while the other is lifted behind the skater with the knee higher than hip level. In a sit spin, the upper part of the leg not on the ice needs to be at least parallel to the ice. Upright spins are performed in any position with one leg extended or slightly bent, but not in a camel position.

How to do a sit spin

There are also non-basic positions, such as a layback spin, where the skater is upright while their head and shoulders are leaning backwards with the back arched, and the sideways-leaning spin, where the skater is upright and their head and shoulders are leaning sideways with their upper body arched.

MORE: Duchess Kate takes over 2 patronages from Prince Harry

Spin combinations need at least two different basic positions with two revolutions each. Changing to a non-basic position is not considered a change of position.

Short programs need to include a flying spin, a spin in one position and a spin combination with only one change of foot. In the free skate, skaters need to have a maximum of three spins, with one of each: a spin combination, a flying spin or a spin with a flying entrance, and a spin with only one position.

Jumps in competitive-level figure skating generally fall into two categories: edge jumps and toe jumps. To perform edge jumps, skaters rely on the blades of their skates to get off the ice, while toe jumps require skaters to use their toe pick to get in the air.

The edge jumps are the loop, the salchow and the axel, while the toe jumps are the toe loop, the flip and the lutz.

How to do a sit spin

Each jump is assigned a different number of points depending on difficulty level.

Part of the difficulty level involves the number of rotations skaters make in the air. Triple-jumps require three or three and a half rotations in the air, and quadruples require four revolutions.

MORE: Jamaica’s 1st alpine skier gears up to compete in 2022 Winter Olympics

Jumping elements can be solo jumps, jump combinations and jump sequences. In a jump combination, the landing foot has to be the takeoff foot of the next jump, while jump sequences are made up of two jumps beginning with any jump and followed by an axle jump with a direct step from the landing curve of the first jump.

In the short program, skaters need to perform two solo jumps and a jump combination. Skaters need to include seven jumping elements in the free skate.

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Have you ever felt like you need to get your spin bones back in shape. One time after taking my first spin class following about an eight month hiatus, my sit bones, aka. spin bones, were hurting! Enter sore spin bones.

Probably more embarrassing though was when I walked into the middle of class accidentally. There were back-to-back classes at the studio and what I thought was the warm up was actually the cool down.

How to do a sit spin

Sore Spin Bones

Pain After Spin Class

I digress. You might experience sore spin bones when you start taking spinning classes again, whether at home or in the studio. I discovered spinning years ago in the winter time, as a form of cross-training in the midst of some weak hip problems.

At the time I was running a lot and the hip issues were making running uncomfortable. I know spinning isn’t anything new, but for me I had always been afraid to take a class prior to then. It just seemed really intense and fast paced and loud.

My worries quickly melted away after I learned how to adjust my bike and garnered an understanding of the structure of a class. I learned to enjoy spinning. It’s a form of exercise I regularly turn to when I need to step out of my exercise comfort zone or do something different.

While there are some strength components to spin class, in particular if arm weights are added, I mostly use spinning workouts as a form of cardio exercise. Over the years spinning has gained popularity and at home spin bikes and on demand classes are now commonplace.

How to do a sit spin

Spinning Sore Bottom

My advice if you are new to spinning workouts, just try it. If you are attending a class at a studio you will want to arrive early and don’t be afraid to ask others for help or to tell the instructor you are new.

They can show you how to properly adjust your bike and discuss how to adjust tension on the bike during the class to get the best workout. As I mentioned at the beginning of my post, it is not uncommon to have sore spin bones or a sore spin bum after picking up spinning workouts.

The bike seats are typically rather hard and your body needs to adjust to the seat. When you spin you mostly sit on the bones of your bottom. There is a lot of up and down, stand and sit, working out during the classes too.

Monday’s class went well overall. I am hoping to start going to class at least once a week during the winter months. For me spin class is a great form of cardio. It’s hard for me to get a good sweat going on my own using a bike or the elliptical. I find a structured class helps push me.

Pain After Spin Class

How to do a sit spin

On a side note, and not meant to scare anyone off from spinning, as a petite person I’ve had issues before with adjusting bikes before. When we were living in Fort Wayne I became accustomed to the lower handlebar bikes at classes there.

Most recently when I’ve taken studio classes the bikes look simliar to the one below. There are a a variety of spin bikes however depending on where you take a spinning class and/or if you opt to purchase a bike and take classes in the comfort of your own home.

Solutions Butt Sore After Spinning

The handlebars on this model bike seemed so far away from me. And this was even after adjusting it as best I could. I hope I can get used to this new setup soon. And my sit bones too.

The seat wasn’t very cushy. I might have to invest in a pair of these padded biking shorts! These shorts have great reviews and having sore spin butt after class is a very common complaint among both new and seasoned indoor cyclists.

The same company that makes those padded shorts also makes padded indoor cycling capri pants. These are a popular option for cyclists who prefer a capri or longer cut pant for their comfort during workouts.

Spinning Bones

How to do a sit spin

In Summary

It’s common to have some posterior soreness after spinning class. This discomfort usually subsides after you begin taking spin classes or riding your home spin bike more regularly.

Have you had this problem after indoor cycling?

*This post was originally published in 2011 and has been updated and republished for accuracy and comprehensiveness.

About Holly Hammersmith

Holly Hammersmith is an independent writer and editor. She blogs about how to keep a healthy home and lifestyle. Topics include wellness, household, saving money, gardening and more. Holly lives in Cleveland, Ohio, with her husband, daughter and rescue dog Lulu.


Love spin!! I do a class once a week on my day off from running!!

I love spinning. I haven’t been going lately but I am going to after Vegas. I miss it sooo much! I hope to put a spin bike in my living room one day

Amanda @ There Are Two Sides says

This makes my butt and girly bits hurt just looking at the seat

It’s been 24-hours and I’m still hurtin!

I have never been able to successfully condition my spin bones. I made it through 30 minutes of a spinning class before the screaming pain did me in. The instructor then called us out for leaving so I never went back. Have you tried the padded shorts? I’ve considered it if I ever get over my last experience.

I haven’t tried the shorts but thought about buying a pair when I was taking classes weekly last year. I’ve also thought about buying the cycle shoes. But for now I just tough it out. My bones still hurt today and it’s been 48-hours now. Pathetic!

I think it depends on the softness of the bike seat and the positioning, to some extent.

Take your ab workout to the next level thanks to these dumbbell exercises.

How to do a sit spin

Sometimes all you need to level up your strength routine is a set of dumbbells—and a few creative exercises. That’s especially true if you want to turn up the challenge on your core workout, but don’t know what to do besides the usual bodyweight suspects known as planks and crunches.

Enter: These weighted sit-ups and next-level variations that help you dial up the strength in your midsection and assist with stability on the bike. These moves also engage your arms and legs, helping you become a more efficient cyclist.

How to do a sit spin

The Benefits of Weighted Sit-Ups

“Adding weights to your sit-up routine will give your body the stimulus it needs to adapt and grow,” says Lindsey Clayton, senior instructor at Barry’s in New York City and co-founder of Brave Body Project. “Because you’re adding a load, your core has to work harder to remain engaged and support your arms and legs as you move through exercises.” The result is increased total-body strength and stabilization.

Also, think about how this will pay off on the bike: Weighted sit-ups can not only help you keep an upright posture and maintain strong bike handling, but also help improve your power and muscular endurance so you better tackle every mile.

This weighted sit-up workout designed by Clayton is the challenge you need because it includes a variety of weighted sit-up variations. And if you’re not quite ready for the challenge, you can practice these moves using just your bodyweight, until you’re ready to add resistance.

How to do a sit spin

How to use this list: Perform each exercise for 50 seconds with 10 seconds of rest between each move. Repeat the circuit 2 to 3 times. You’ll need a set of weights. Choose a weight that is challenging, but doesn’t cause you to have poor form or that’s too heavy to use for the entire exercise. Each exercise is demonstrated by Clayton so you can learn proper form. An exercise mat is optional.

How to do a sit spin

1. Weighted Sit-Up With Shoulder Press

Why it works: Clayton says practicing this exercise will help you improve your posture and reduce the tension in your neck and shoulders as you ride.

How to do it: Start in a seated position, with feet planted on the floor, knees bent at a 45-degree angle. Hold one dumbbell in your hands in front of your chest. Press weight up overhead until biceps frame face. Hold for one second, then take three seconds to lower the dumbbells back to start. Engage core and slowly lower torso to the floor. Slowly return to starting position and repeat.

2. Rock Back With Russian Twist

Why it works: This move will challenge your stability while strengthening important cycling muscles—the obliques and hip flexors, says Clayton.

How to do it: Start lying faceup, holding a dumbbell in hands with knees bent at 90-degrees, feet in the air. Draw chest up toward knees to come into a V-position, using core to balance on tailbone. From torso, twist right so dumbbell comes to right hip then twist left so dumbbell comes to left hip. Return to center and slowly roll back along spine. Use the momentum to rock back up to V-position and repeat.

3. Anchored Sit-Up

Why it works: Clayton says practicing this move will fire up your core and strengthen your hip flexors—an essential muscle for a strong pedal stroke.

How to do it: Start in a seated position, with dumbbells between your feet to anchor legs and feet. Throughout the movement, think about squeezing the outside of the weights with the inside of your feet. With arms extended in front of you and engaged core, lower down to the ground. Then, slowly come up off the ground, halfway to a full seated position. Repeat.

4. Weighted Sit-Up With Straight-Leg Raise

Why it works: As a cyclists, strengthening your quads is a must. Clayton says practicing this exercise will not only light up your core, but it will help you build strong quads for the road.

How to do it: Lie faceup with knees bent and feet planted on the floor. Hold one dumbbell with both hands, with arms extended over shoulders. Perform a full weighted sit-up, then lower torso to floor so you’re lying faceup, arms and legs extended toward the ceiling. Keeping the weight in hands, engage abs and slowly lower legs halfway down to the ground with control, then bring them back up. Next, plant feet on floor again, bending knees. Perform another sit-up. Continue to repeat the sequence.

5. Double Crunch With 4 Bicycles

Why it works: By mimicking the same movement patterns you make on the bike, this exercise will increase your stability and strength to help you ride with ease on the road and trails, Clayton says.

How to do it: Lie faceup on the floor and hold one dumbbell in your hands, with arms outstretched toward the ceiling and legs off the ground with knees bent at a 45-degree angle, toes pointing toward the ceiling. Engage core and perform two crunches. Keeping head, neck and shoulders lifted, and lower back pressing toward the floor, perform 4 bicycle kicks: Stretch right leg straight out and bend left knee in toward chest, then straighten left leg and bend right knee in toward chest. Repeat for four kicks total. Repeat from the top of the move.

How to do a sit spin

McCabe, who’s been dancing since she was 9 years old, studied dance at Concordia University in Montreal before pursuing a career as an engineer. But it wasn’t long before she got back to her true passion and opened up a studio in order to share her love of dance with the younger generation. And correct posture is always an essential part of the training for young dancers. “Good posture is so important in ballet,” she says. “Without proper posture in dance, the risk of a serious injury becomes far greater.”

“Good posture is something a dancer thinks about and is working on all the time—it’s always on our minds. We think about posture when we’re eating, drinking, talking, walking, shopping, working out, and anything in between.” —Lisa McCabe, ballet teacher

McCabe focuses on a few distinct areas to help her dancers learn how to improve posture and correct common mistakes. “While these tactics are used by ballerinas everywhere, you can use them, too,” she says. “Posture isn’t only important for ballerinas—it’s important for any human. Good posture boosts self-confidence, enhances energy levels, and reduces pain.”

How to correct posture mistakes, according to a ballerina

1. For better posture overall: planks

“Start your day with a 20-second plank,” says McCabe. “This will engage your core, getting it warmed up for a day of good posture. The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.”

How to do a plank:

  1. Place your forearms on the floor with your elbows aligned below your shoulders and arms parallel to your body at about shoulder width apart. If flat palms bother your wrists, clasp your hands together.
  2. Ground your toes into the floor and squeeze your glutes to stabilize your body. Your legs should be working, too—be careful not to lock or hyperextend your knees.
  3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
  4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

Here’s how to do a high plank the right way:

2. For hunching over: Sitting tall exercise

“This is the best way ballerinas keep their posture while sitting on the floor or on a bench as they’re waiting for their turn to dance. This exercise is great for when you’re scrolling on your phone or sitting at the computer,” says McCabe.

How to do the sitting tall exercise:

  1. Sit on a chair and keep your eyes level with what’s directly in front of you.
  2. Keep your shoulders low and relaxed. Imagine there’s a pencil between your shoulder blades that you’re trying to hold.
  3. Engage your abs. Envision your muscles tightening right before an object might hit you in the stomach.

3. For slouching: Standing exercise

Standing tall not only helps your posture, but makes you look like the most confident person in the room,” says McCabe. “This is a great exercise to do anytime you’re standing.”

How to do the standing exercise:

  1. Stand with your feet six inches apart and your body weight directly in the center. Refrain from pushing your body weight to one side.
  2. Engage your abs, lower your shoulders (keeping them nice and relaxed), and lengthen your neck. Pretend like you’re trying to touch the ceiling with the top of your head.

A strong core improves overall posture:

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How to do a sit spin

Wondering how to decompress spine while sleeping? Did you even know you can do that? Of course, you can – everything is possible and thanks to our guide, you’ll be able to minimize the pressure in your spine and feel more relaxed. Back pain can be a big setback in life, as it can keep you defocused and cause you a lot of trouble in life.

So, since we know the importance of it, let’s go over the basics of spinal decompression and see if it is the thing that you should aim to do.

What is spinal decompression?

Many people suffer from bad backs because of the wrong posture and this can be really painful. For instance, poor spinal posture can cause breathing problems, circulation problems, and incredible back pain. So, this is where spinal decompression comes in.

The whole process is meant to stretch out the spine and thus, it minimizes the pressure on the lower back specifically. By changing the position of the spine, the process also takes the pressure of the spinal discs. The discs are like small cushions between the spine bones and if injured, they can cause serious health problems in the future.

Why do you need spinal decompression?

Many people from throughout the world suffer from big pressure in their lumbar area. This can happen due to many reasons.

In some cases, spinal decompression is needed because we live an unhealthy life. For instance, different sleeping positions can injure the brain. According to the American Chiropractic Association, we put around 50 pounds of pressure when we sleep on our backs. This means that our sleeping position can be found guilty for the spinal pressure. Other activities might be the culprits too.

For instance, working a job where you are constantly sitting puts a lot of pressure on your spine. In addition to this, people who twist a lot in their job might injure if they don’t put the weight properly on the back – especially if they carry heavy things.

Lastly, one of the most important culprits for the need of spinal decompression is a poor mattress. Not all mattresses are made for long-term use, and eventually, they lose their shape. If you sleep on an improperly shaped mattress and feel back pain, it could be because your back has too much pressure on it.

Is spinal decompression safe?

Not only is spinal decompression safe, but it is also a much-needed activity. However, there are different ways in which you can decompress the spine, so you cannot say that for all types of activities – especially if we consider the different types of spinal injuries and spine-related conditions.

However, in general, spinal decompression if supervised or recommended by a medical expert is safe. If you don’t do decompression ever now and then, you might feel disk herniations and even damaging nerves which can be incredibly painful.

The noninvasive procedures can be a bit uncomfortable, but not as close as surgical procedures.

The safest way to do spinal decompression is to eliminate the problem from the source – sleeping. If you do spinal decompression by improving your sleeping experience, we promise you, your life will change.

So, how to decompress spine while sleeping?

We already mentioned that usually, we put too much effort on our spine when we sleep. So, the best way to do decompression of the spine is to improve our sleeping position.

We all know that being in the wrong position can do a lot of damage. For instance, if you sit or sleep on an uncomfortable sofa or chair might cause a lot of damage. So, basically, the first thing you need to do to eliminate this is to avoid sitting or sleeping on such chairs or sofas. Or, if you absolutely have to do it – you should try to stretch every now and then.

In order to decompress your spine while sleeping, you need to make an investment. Of course, we are talking about investing in a high-quality mattress. The mattress that is recommended by medical experts should offer good support. In order for the mattress to do so, it should be of medium firmness.

If you have a soft mattress and can’t afford to buy a new one, place a thick sheet of wood underneath the mattress. This will give the piece more support and will help you on the long run. Also, if you have box spring bed, put the wood between the mattress and the box spring. If you do this, you will naturally stretch out your spine and thus, minimize the pressure in it.

Different sleeping positions

It is important to understand how different sleeping positions can affect your spine. For example, if you cannot help but sleep on your side, you should have your hips flexed. Having a pillow underneath your neck and another thin one under the knees can do wonders for you. By using this technique, you keep the hips parallel over the night and you stretch your spine.

If you sleep on the back, it is important to place a pillow under your head and under your lower back. Again, this procedure will extend your spine and give you some pain relief.


Another important aspect of having a good night’s sleep when you decompress your spine is to use high-quality pillows. Memory foam is a great material that can offer incredible results in the long run. The memory foam molds naturally with your spine and neck, and it can do wonders for your comfort. Depending on your sleeping position, you might need to buy a pillow with an indentation.

Summary – How to decompress spine while sleeping?

That concludes our guide on how to decompress the spine while sleeping. If you want to avoid the crippling pain in the back and want to have a good night’s sleep, you should try to make small changes in your habits. Changing the position you sleep in or at least adjusting it in a manner that you provide spinal decompression can lead you a long way towards a healthy and natural body posture.

Answers to Questions About Throw

Most answers to questions about throw can be found in the following videos:

Most other questions are answered in the resources linked in the list of throw effects on the squirt, swerve, and throw effects resource page.

Why is CIT less at faster speed and SIT less with lots of sidespin?

How do you know which way the object ball will throw for different types of shots?

Throw direction depends on the direction of the relative motion of the surface of the cue ball in contact with the object ball. This direction is affected by both cut angle and spin. “Throw – Part VI: inside/outside english” (BD, January, 2007) and “Throw – Part VII: CIT/SIT combo” (BD, February, 2007) illustrate the different possibilities quite well. Here’s a good video demonstration and explanation of both cut-induced throw (CIT) and spin-induced throw (SIT):

A complete summary of all squirt, swerve, and throw effects can be found here.

Is the contact point on the OB the same for shots with draw, stun, follow?

The contact point is at the theoretical point along the line to the pocket (along the “line of centers”) only for a gearing outside english shot. For visual proof, see:

The visual evidence is very clear, and you can also easily reproduce this stuff at a pool table yourself.

Do CIT and SIT add or subtract as independent factors?

No. Cut-induced throw (CIT) and spin-induced throw (SIT) are not separate effects that add or subtract. They are just different names for throw, depending upon the primary cause of the throw. If there is inside spin or less outside spin than the gearing amount, throw is due to the cut (CIT); and if there is more outside spin than the gearing amount, throw is due to (SIT). Adding inside spin to a cut shot can actually decrease the amount of throw. For more info, see the inside spin effects resource page.

Outside english (OE) can diminish, eliminate, or even reverse the direction of throw. But at larger cut angles, a small amount of OE can actually increase the amount of throw (e.g., see Diagram 1 in “Throw – Part VII: CIT/SIT combo” (BD, February, 2007)). Again, the reason has to do with the relative surface speed between the balls. Sliding friction (and therefore throw) is greater at slower relative surface speeds. With larger cut angles, inside english (IE) increases the relative surface speed between the balls and reduces the amount of friction and the amount of throw. For a large cut angle, a small amount of OE can reduce (but not reverse) the surface speed some resulting in more friction and more throw. For more info, see throw speed effects.

With “gearing outside english” (gOE) there is no sideways force whatsoever. That’s why there is no throw. The OB heads exactly in the impact-line direction (i.e., in the ghost-ball line-of-centers direction). There can be throw only when there is a sliding force between the CB and OB. With gOE there is no sliding between the balls during contact (see “Throw – Part VI: inside/outside english” – BD, January, 2007). With less-than-gearing OE, throw is in one direction (the CIT direction); and with more-than-gearing OE, throw is in the other direction (the SIT direction). There either is throw or there is not, and it can be in one direction or the other. GOE completely eliminates throw and cling. It’s just tough judging the exact “gearing” amount of OE you need for each cut angle.

Object ball throw direction and amount depends on many factors, including cut angle, shot speed, type and amount of english, and the amount of vertical plane spin (draw, follow, stun). All factors and effects related to throw are fully explained and demonstrated in the articles and videos linked on the squirt/swerve/throw effects resource page.

Do balls of different sizes (e.g., snooker vs. carom vs. pool) throw the same amount?

Does the type of cloth affect throw?

No. The cloth has nothing to do with throw. The throwing force pushes the ball in the thrown direction during impact, before the ball has any time to interact with the cloth.

The OB starts off in the same direction regardless of the properties of the cloth. Only once the OB starts moving across the cloth (after CB impact) does the cloth have any effect. The cloth affects how the OB speed and top/bottom spin change during motion, but it does not affect the straight-line direction of OB motion (assuming there is no massé spin on the OB). The OB direction is a direct result of the forces (impact and throw) acting during the incredibly-brief ball contact time. The amount the OB moves during CB impact is negligible. The OB acquires its speed and direction immediately (for all practical purposes).

Cloth condition has many effects (see cloth effects), but throw direction is not one of them. Although, there are some possible indirect throw effects related to cloth condition. With a faster cloth, less speed will be used on most shots, and throw is larger with less speed (see throw speed effects). Also, slow/sticky cloth might wear chalk marks off the CB more which could result is less frequent cling/skid/kick.

Why does the CB move sideways with a straight, square-hit sidespin shot?

SIT causes the OB to be thrown. However, the throwing force acting between the CB and OB is equal and opposite; because for every action, there is an equal and opposite reaction. The CB throws the OB, but the OB also pushes back on the CB. This is what makes the CB move sideways.

With just the right amount of slight cut, the CB can be made to stop in place while throwing the OB. It is actually possible to have the CB and OB move in the same sideways direction. The following video illustrates these effects:

Also, if the CB and OB are initially set up straight for a line-of-centers square hit, when the CB is struck with right sidespin it squirts to the left and swerves back to the right. If the aim is compensated perfectly for both squirt and swerve to create an original-line-of-centers hit, the CB will be cutting the OB to the left slightly, relative to the new CB direction caused by the swerve, which would make the CB want to drift to the right. And because the CB spin is throwing the OB to the left, the OB pushes back, which would cause the CB to move to the right even more.

This effect can be used to help hold the CB for position on cut shots. For more info, see the video and other info here:

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How to do a sit spin

Instant photography was invented in 1947 by Edwin Land, the owner of Polaroid. His technique allowed images to self-develop within a few seconds after shooting.

Thanks to that feature, it revolutionized modern photography, and the word “Polaroid” became synonymous with instant photography. The popular and fashionable Polaroid era began, lasting nearly 60 years.

But, unfortunately, nothing lasts forever. Polaroid lost it’s fight with digital photography, and, in 2009, the last manufacture of instant film closed.

How to do a sit spin How to do a sit spin

How to do a sit spin

What Is A Polaroid Transfer / Emulsion Lift?

A Polaroid transfer is an image manipulation technique in which you transfer the image from a Polaroid instant print onto paper, wood, or other substrate.

Similarly, a Polaroid emulsion lift involves separating the top layer (emulsion layer) from a Polaroid and placing it on paper or other substrate.

Originally, Polaroid transfers and lifts were made with pull-apart Polaroid films such as 669, 59, 559 and 809 or Fuji FP-100C, but all of those films are discontinued.

The only films that are still available and suitable for this technique are Impossible Project (currently known as Polaroid Originals) films.

But, enough playing the smart guy 🙂 Let’s make a Polaroid emulsion lift!

How to do a sit spin

How to do a sit spin


  1. A fully developed Polaroid Print (the fresher the better) – I recommend using Polaroid Originals 600 or SX-70 film. (Find on Amazon: Polaroid Originals Film)
  2. Two trays – one with hot water, the other with cold water (Amazon: Developing Trays)
  3. Watercolor paper, or other paper that is suitable for water techniques (Amazon: Watercolor Paper)
  4. Scissors
  5. Soft Brush (Amazon: Soft Brush Set)
  6. Tweezers (optional) (Amazon: Curved Tweezers)

How To Do Polaroid Emulsion Lifts

Here are step-by-step instructions for a Polaroid emulsion lift, and you can also watch below for a time-lapse video of the process.

Step 1:

Cut off the white border of the Polaroid print. You can bravely grab the print with your fingers; you will not damage the print.

Step 2:

Now gently pull the image apart and remove the plastic cover from the emulsion.

In older prints, it could be easier to remove the background instead of the transparent plastic. Remember to do it gently, and try not to tear the emulsion.

Step 3:

Soak the image in the hot water tray. The hotter the water the faster the emulsion will release. If your print is old or the water is too cold, it will take more time.

If the emulsion still sticks to the background (or front plastic cover), brush it gently. Be sure to remove all white parts from the emulsion. Otherwise, the emulsion will peel off the paper after drying.

How to do a sit spin

Step 4:

Now, put a sheet of watercolor paper into the cold water tray, and use a brush to gently move the emulsion from the hot water to the cold water tray.

The hotter the water in the first tray, the more the emulsion will curl after putting it in cold water. The emulsion isn’t as delicate as you might think, but avoid being too aggressive with it or the emulsion might tear.

Try to straighten the emulsion over the paper. You can grab the emulsion at corners and pull the paper out from water. Doing this will straighten the emulsion on the paper.

Step 5:

You can easily move the emulsion across the paper while it’s wet. Remove it from the tray, and use a wet brush to add some folds and wrinkles to the image.

You can play with the image as long as it is wet. After it dries, everything you’ve done to the image will remain, and you won’t be able to add more wrinkles or straighten the emulsion.

I hope you have so much fun doing Polaroid transfers!

How to do a sit spin

Thank you so much, Aleksandra! This is going to be so much fun to try! Be sure to follow Aleksandra on YouTube to see more how-to videos, and you can find more of her amazing work on her website, Instagram, and Facebook!

Check out all of our film photography tutorials here, and if you’re interested in learning more about experimental film photography, check out these articles!

Hand-carding is a traditional method of preparing fleece and fibers for spinning soft, lofty yarns of varying fiber lengths. The purpose for carding is to separate and straighten the wool fibers. The result is a batt or rolag of lofty wool that makes spinning easier. Hand-carders are a pair of wooden paddles with wire faces. The wire teeth are either course or fine. The course teeth are for carding wool, mohair and course fibers. The fine teeth are for carding cotton and softer fibers like angora.

How to do a sit spin

Charge the carder

Take one of the carders in your left hand and with your right hand, lay staples of wool across the teeth of the carder. Distribute the wool evenly across the entire card until the teeth are barely showing through.

How to do a sit spin


Take the second carder in your right hand and position it directly over the left card. Gently brush the right carder across the teeth of the left, towards you. Do this five to ten times until the fiber is evenly distributed on both cards.

How to do a sit spinTake the “toe” end of the stationary carder (bottom edge), and line it up with the “heel” (handle edge) of the working carder. Lay the ends of the fiber onto the teeth of the carder, and lift them up to transfer the remaining fibers to the working carder.

Card from the newly loaded carder as before. When the fiber is well separated and airy, scoop the fiber from the left carder.

How to do a sit spin

Prepare For Spinning

Roll the fiber toward the handle of the carder to form a rolag for spinning.

April 06 2022 6 min read

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Cycling is a fantastic sport. On the road or in the gym, it’s great for your health and anyone can do it.

Knowing how to set up your bike is a fine art, but it can be the difference between an efficient workout and a wasted one.

The perfect positioning and pedal stroke will evenly work your legs, glutes and core. But to achieve this, it’s vital to get everything (from the height of your saddle to the position of your handlebars) just right.

Whether you’re brand new to spinning or a seasoned cycling veteran, our guide to setting up a spin bike will help you get the most out of every workout.


To set up your spin bike correctly, you need to adjust your saddle height so it’s parallel with your hip. Then, once you’re on the bike, get into the correct riding position: your knee should be over the ball of your foot with the pedal at 3 o’clock, and your other knee slightly bent with the pedal at 6 o’clock.

We’ll address how to do this properly below.


Saddle height is a lot more important than you might think. Not only is it key to your comfort throughout the session, it directly effects how effectively you can drive your heel. If your saddle is too high you could lose a significant amount of leverage, and if it’s too low you could experience knee pain.

As a good starting point, stand alongside your bike and bring the saddle up until it’s parallel with your hip bone. For most people this will be the ideal saddle height.

Once you’re on the bike and in the right riding position (knee over the ball of your foot with the pedal at 3 o’clock; knee slightly bent with the pedal at 6 o’clock), you’ll maximize your energy output and also be able to adapt your technique to different terrain, cadence and effort levels


When deciding on a bike saddle position, central may be great for some people, but spin bike seats are designed to adjust backwards or forwards for anyone taller or shorter than average.

The goal is to have your knees properly aligned, relative to your feet. Sit on the saddle in riding position, with your hands on the handlebars and the balls of your feet over the centre of the pedals. Position the pedals so that they’re level with each other, feet in 3 o’clock and 9 o’clock positions.

Take a look at your forward leg and imagine a line going from your knee. Is your kneecap directly above the centre of the pedal? If the answer is yes, your seat is good to go.


You’ll need to alter the height and position of the handlebars to keep your shoulders roughly in line with your elbows and hips.

The perfect handlebar setup is comfortable and limits unnecessary strain on your neck and back, while encouraging an effective, powerful riding position. If you’re more experienced, chances are you’ll be able to keep the handlebars at the same height as the saddle (the most effective position in terms of power output).

If you suffer from back problems or are recovering from an injury, you may want to keep the handlebars slightly higher to avoid aggravating any lingering weaknesses. However, we’d encourage anyone who starts with higher handlebars to begin lowering them to saddle height over time, to strengthen your core and boost overall workout efficiency.


Once you have your bike just how you want it, there’s one last thing to do. As with any exercise equipment, it’s essential to make sure everything is locked and secure before you begin.

Check all adjustment knobs and switches are firmly in place to avoid any mishaps during the workout session. You’ve just spent time and effort getting everything just right, so let’s make sure it stays that way.


If you’re ready to begin, step up onto the bike and get your feet on the pedals.

For bikes with toe cages and straps, align the ball of your foot over the centre of the pedal. This is the firmest, widest-striking surface on your foot, making this the most efficient and comfortable foot position.

If you plan on wearing cycling shoes and using clipless pedals, check the cleat tension on the pedals and make sure that your cleats are aligned properly on your shoes.


Now you’re in the know, cycling like a pro should be second nature. But if you’re ever unsure, one of our team will be happy to help with any setup questions you might have.

Fancy taking these tips for a spin? Find a spin class at your local Fitness First for an incredible high-intensity, low-impact workout.

Five 15-minute workouts

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On This Page

  • The Basics
  • Step by Step Squat Guide
  • How Many Should You Do a Day?
  • 5 Major Benefits
  • How Many Calories Can You Burn?

As babies, we must learn how to squat before we learn to stand or walk—and as adults, we have to rediscover how to squat properly. While this primal movement pattern is a base for many activities—like taking a seat and lifting heavy objects—learning how to do a proper squat from a fitness perspective sometimes requires a little coaching, especially to make sure you’re doing them safely and effectively.

Knowing how to do squats using your legs and not your back will translate into better workout performance and real-life functionality. Also among the benefits of squats is that they’re one of the most time-effective moves for shaping and strengthening your entire lower body, especially your backside. Since it engages all the major muscle groups of the lower body at once, you can actually squat your way to being an improved runner, tennis player, or dancer. (As well as being able to move furniture without pulling something!)

The Basics: Proper Squat Form

1. Stand with feet a little wider than hip width, toes facing front.

2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…

3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.

4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.

5. Press into your heels and straighten legs to return to a standing upright position.

The Details: How to Do a Squat Correctly Every Time, Step by Step

Step 1: Stand straight with feet hip-width apart.

Stand with your feet apart, slightly wider than your hips, and place your hands on your hips.

Step 2: Tighten your stomach muscles.

Standing up tall, gently pull your shoulders back, subtly lift your chest. On an exhale, try to pull your navel into your back to engage your deep abdominal muscles, which keep the spine and pelvis stable.

Step 3: Lower down, as if sitting in an invisible chair.

Bend your knees while keeping your upper body as straight as possible, as if you were lowering yourself onto a seat behind you. It is OK to allow your torso to tilt naturally as you squat, just don’t collapse your chest or round your shoulders forward. If you’re too erect, your hips cannot release properly and you’ll put too much strain on your knees.

Lower yourself as far as you can without leaning your upper body more than a few inches forward. Go as deep as you can comfortably. If you have knee issues, don’t go deeper than a 90-degree angle, with your thighs parallel to the floor.

Tip: Don’t allow your knees to go too far forward. Also, don’t let your knees cave inward. Press them outward (almost as if you were pushing out an invisible resistance band) so they stay aligned with your feet as you squat down.

Step 4: Straighten your legs to lift back up.

Straighten your legs, being careful not to lock your knees when you reach a standing position.

Tip: Keep your heels “glued” to the floor as you squat, and then think about driving them into the ground as you rise up to return to the starting position. This will put even more emphasis on your glutes.

Step 5: Repeat the movement.

Repeat for three sets of 10 to 15 reps.

Tip: Stretch your arms out in front of you for added balance during squats.

How Many Squats Should You Do a Day?

While doing squats daily probably won’t hurt you (unless you’re doing millions of them and/or holding heavy weights while squatting), a better goal beyond how many squats a day would be to aim to do three sets of 10–20 repetitions at least three times per week. This will give your lower-body muscles a good workout, and time in between to recover.

5 Major Benefits of Squats

1. They’ll Prime You to Lift Heavy Things Safely

Squats will not only prepare you to leap tall buildings as the Wonder Woman that you are, but they’ll give you the strength to pick up heavy objects correctly by using your lower body—instead of your back.

2. They’re Totally Time Efficient

One of the prime benefits of squats is that they’ll tone your booty quicker than just about any other move on the planet. By recruiting pretty much all the muscles in your lower body (quadripceps, hamstrings, gluteals), when you learn how to do a proper squat you’ll find yourself toning up faster and more effectively.

3. They Can Prevent Injuries

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. Many people shy away from doing squats if they have knee issues, but studies have shown that the muscles recruited and built when a person does a proper squat will actually improve knee stability and strengthen the connective tissues surrounding the knee.

4. They Are Functional Fitness

Functional exercises are those that help your body to perform everyday activities more easily, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there for promoting mobility, flexibility, and balance with real-world benefits.

5. They Don’t Require Any Fancy Equipment

Yes, there are dozens of squat variations that can include different weights, resistance bands, exercise balls, and other equipment—but the good old-fashioned squat can be done pretty much anytime, anywhere. That means, if you’re not in the mood to walk 10 blocks to a workout class, or you’re staying at a hotel without a gym, you can still throw on a pair of sneakers and rock a few squat reps using only your body weight.

How Many Calories Do Squats Burn?

Quantifying caloric burn without every person reading this wearing a FitBit is impossible to calculate. This is because every body is different and factors like height, weight, fitness level, muscle/fat ratio, and so on all factor in to how many calories a person might burn doing any exercise.

This is really a case of quality over quantity being more effective. Because doing a proper squat simultaneously recruits so many muscles, it is a great bodyweight exercise for building muscle!

Instead of worrying about how many squats burn 100 calories, focus on how to do a proper squat and building more muscle, since for every pound of muscle you gain, your body will burn an additional 50-70 calories per day.

This four-step method helps you kick things into gear, ride strong, and ward off injury.

How to do a sit spin

On a cold day, you wouldn’t take a car straight out of the garage without first warming up its engine. As a cyclist, you’ve got to do the same for your muscles before hammering away at climbs and town-line sprints.

“Trying to push it too hard, too early will make the beginning of your ride not feel great, and that will set the tone for the rest of the ride,” says Kendra Wenzel, head coach at Wenzel Coaching and co-author of Bike Racing 101.

Ideally, she says, you want to give your legs at least 15 to 20 minutes to ‘wake up’ before hitting the first big effort of the day, or you could miss out on untapped watts. (Depending on your age and the ride you want to do, warmups can last a full hour—but most experts recommend 15 to 20 minutes as a minimum.)

There’s also the injury prevention factor: Warm muscles simply function better than those pushed into tough efforts right away.

“Cycling is such a low-impact sport that even if a cyclist doesn’t warm up ideally, it’s unlikely that they would become injured just from lack of warm-up at the beginning of a ride. However, if they were going to do something very intense like uphill sprints in big gears, the risk could go up,” says Wenzel.

Here’s how to warm up for a bike ride, no matter what kind of ride you’re tackling.

Step 1: Ride Easy

How to do a sit spin

The experts we consulted all agreed that riders should take things slow at the outset, spinning easy for at least 10 to 12 minutes. The idea is to let your body gradually and naturally warm up.

An easy trick: Megan Alderete, a former professional cyclist who rode for Hagens Berman-Supermint, told Bicycling she reminds herself to start each ride in the little ring to ensure she doesn’t go out too hard.

Step 2: Meditate and Visualize

How to do a sit spin

It’s not only your cycling muscles that need to warm up. Your mind does, too. Wenzel suggests using those easy minutes of spinning to evaluate your current mental state and visualize the ride ahead. “The first 15 to 20 minutes of any ride will be a period of self-reflection,” she says.

How to do a sit spin

Also, check in with your body. Pay attention to things like how your legs feel: Are they heavy? Are they sore anywhere? If you haven’t ridden for a few days, it may take more spinning before your legs start opening up.

“Everyone feels terrible before they are warmed up, that’s the point of the warmup!” says Marissa Axell, Cat 1 cyclist and owner of AXN Fitness and Coaching. “Leave the judgements at home, and work through your own warmup process.”

Step 3: Check Your Numbers

How to do a sit spin

After a bit of easy spinning, quantitatively gauge your efforts against your heart rate and/or power history, if you train with heart-rate monitors or power meters; if not, go by perceived exertion.

Get a better estimation of perceived exertion by watching this video:

Consider: Are you having to work harder than usual to put out a given amount of power, or does it seem easier? If your heart rate is significantly higher or lower than your historical average, this may indicate that there’s some overtraining going on, or maybe even illness.

“Those are signals that can help you decide whether you should continue with a ride as planned or not,” Wenzel says.

Step 4: Bump Up the Pace

How to do a sit spin

If all is well with your metrics, and you anticipate doing some heavier work that day, you’ll want to start kicking things up after 10 to 12 minutes with a warmup interval, says Wenzel.

Axell tends to start this phase after 30 to 45 minutes; if you’re good on time, take as much as you need to warm up. You’ll want to fine-tune how you finish your warmup to fit the kind of ride you plan to do that day.

For most kinds of rides, Axell suggests riding a warmup interval at a moderate-to-hard pace, in the tempo range (if you train with zones, this is Zone 3). Training systems differ, but tempo efforts tend to fit in the range of roughly 75 to 84 percent of your heart rate reserve: The difference between your max heart rate and resting heart rate.

How to do a sit spin

Axell uses this period to start marrying the legs, the body, and the mind, and often does 10 to 30 minutes of warmup intervals before continuing with the rest of her workout.

. Or Get Specific

How to do a sit spin

For Hard Rides:

“If you’re going to join an intense ride, then it’s a good idea to at least get a few minutes of harder riding in before you get there,” Wenzel says. For a 20-minute warmup, for instance, that means spending 12 minutes spinning easily and 8 minutes in harder territory. Wenzel suggests pushing it over a few rollers (if your rides include lots of climbing) or taking off from a stop sign with extra force.

For a Pre-Race Warmup

In addition to upping your easy spinning to 15 minutes, Wenzel recommends finishing a warmup with a couple alternating periods of intensity. Include a few minutes of race-pace riding, a few minutes at threshold, and a few 8-second spin-ups. To do a spin-up, choose a gear, then wind up your cadence until you’re pedaling as fast as you can without bouncing in the saddle.

No matter what, make sure your warmup is done between 5 and 15 minutes before your race.

For a Winter LSR or Century

You likely won’t need a special warmup, Wenzel says. It’s always a good idea to include that early period of self reflection, though.