Strength Training · Bodybuilding · Functional Fitness · Calisthenics
Sit-Up
The sit-up raises your torso from lying down to sitting upright, training your abs and hip flexors through a full bodyweight repetition.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on a mat with your knees bent and feet flat, about hip-width apart.
- Cross your arms over your chest.
- Curl your torso up toward your thighs until you reach an upright seated position.
- Lower your torso to the mat under control until your shoulders touch down.
Form cues
- Exhale as you rise.
- Keep your chin away from your chest.
- Keep your belly firm as you lower.
Common mistakes
- Using momentum to sit upStart each repetition slowly rather than throwing your head or arms forward.
- Feet lifting off the floorAdjust your feet slightly farther from your hips, or shorten the movement to a range where they stay planted.
Safety
Repeated spinal bending can aggravate a sensitive lower back, especially when fatigue makes the movement jerky. Forcing your head forward can also strain your neck.
- Begin with a small set to check that the movement is comfortable.
- End the set when you can no longer control the descent.
- Stop if you feel sharp pain or discomfort that increases with each repetition.
If you have ongoing back or neck pain, choose an assisted or shorter-range version and ask a physiotherapist whether full sit-ups suit you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps
- Rest
- 45 sec
Leave a few controlled repetitions in reserve rather than working to failure.