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Exercises/Sit-Up
Core / AbsBeginner

Sit-Up

A full-range trunk flexion exercise that lifts the torso from lying to seated. It trains the rectus abdominis along with the hip flexors.

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Primary muscles

  • Abs (Rectus Abdominis)
  • Hip Flexors

Secondary muscles

  • Obliques
Sets
2–3
Reps
10–20
Rest
30–60s

How to perform

Sit-Up movement

Main muscles working (thicker lines)

Starting position

Lie on your back with knees bent, feet flat (anchored if needed) and arms crossed on your chest or hands lightly by your ears.

  1. 1

    Brace your abs and begin by curling your head and shoulders off the floor.

  2. 2

    Continue rolling up until your torso is upright over your hips.

  3. 3

    Pause briefly at the top.

  4. 4

    Lower back down one segment at a time under control.

Breathing: Exhale as you sit up, inhale as you lower.

Coaching tips

  • Curl up, then sit up

  • Roll down slowly

  • Keep feet grounded

Common mistakes

  • Yanking the neck with the hands

  • Throwing the arms for momentum

  • Dropping back to the floor

Safety notes

  • Choose crunches instead if full sit-ups cause lower back discomfort.

Details

Body parts
Core · Hips
Equipment
Bodyweight
Movement
Flexion
Exercise type
Bodyweight
Training goals
Endurance · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • CrunchBeginner→

Harder Variations

  • Decline Sit-UpIntermediate→
  • Press Sit-UpAdvanced→
  • V-UpIntermediate→

Variations

  • Frog Sit-UpIntermediate→
  • Janda Sit-UpIntermediate→
  • Medicine Ball Sit-Up ThrowBeginner→
  • Otis-UpIntermediate→

Similar Exercises

  • CrunchBeginner→
  • Resistance Band Decline Sit-UpIntermediate→
  • Single-Arm Medicine Ball Sit-Up ThrowIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.