Sit-up tutorial
The sit-up is a classic ab exercise in which the torso rises from lying on your back to a seated position. It strengthens the rectus abdominis and hip flexors and can be done at home without equipment; it suits beginners when performed with control.
How to perform
- Lie on your back with knees bent and feet flat on the floor.
- Cross your arms over your chest or place your fingertips beside your ears.
- Brace your core and tuck your chin slightly toward your chest.
- Contract your abs to peel your torso off the floor and rise to a seated position.
- Pause briefly at the top.
- Lower your torso slowly and under control back to the floor.
Breathing: Exhale as you sit up and inhale as you lower down.
Key tips
- Roll the torso up one vertebra at a time rather than in one jerk.
- If your feet lift, anchor them under something stable.
- Make the lowering slower than the lifting.
Common mistakes
- Pulling on the neck with the hands
- Throwing the torso up with momentum
- Dropping back to the floor abruptly
Safety: People with low back pain or disc problems should substitute a short-range crunch or plank.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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