Functional Fitness · Calisthenics
Abdominal-Support-Pad Sit-Up
The abdominal-support-pad sit-up uses a shaped pad under your lower back during a floor sit-up. It trains your abs through trunk bending, with your hip flexors helping you reach upright.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit on the floor with your knees bent and feet flat.
- Position the pad directly behind your hips where your lower back will rest.
- Cross your arms over your chest.
- Recline over the pad until your shoulders reach the floor.
- Curl your torso up to a seated position.
- Lower your torso back over the pad until your shoulders return to the floor.
Form cues
- Exhale as you rise.
- Keep your feet heavy.
- Keep your shoulders relaxed.
Common mistakes
- Bouncing out of the bottomUse a smooth tempo without rebounding off the floor to start the next rep.
- Thrusting your chin forwardKeep a small gap between your chin and chest as your torso rises.
Safety
A pad that forces too much lower-back arch can cause discomfort. Repeated trunk bending may also irritate your back, especially when fatigue makes the movement uncontrolled.
- Choose a pad height that supports your natural lower-back curve without forcing it.
- Use a nonslip surface so the pad stays in place.
- Stop the set before fatigue prevents you from lowering steadily.
If the supported position or sitting up causes back pain, use a shorter, pain-free range or ask a physiotherapist for an alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Abdominal Support Pad
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps
- Rest
- 45 sec
Start at the lower end of the range until each repetition feels consistent.