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Sit-Ups Drag to rotate
Core & Abs

How to do Sit-Ups

Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.

Difficulty
Intermediate
Equipment
None or Yoga Mat
Sets & reps
3 sets of 10-15 reps

Target muscles

  • Rectus Abdominis
  • Hip Flexors

Also works

  • Obliques
  • Transverse Abdominis
PrimarySecondary
Technique

Step-by-step instructions

  1. Lie on your back with knees bent and feet flat.
  2. Cross your arms over your chest.
  3. Brace your core and roll your torso up until you are sitting upright.
  4. Pause at the top with a tall spine.
  5. Lower back down slowly, with control.

Common mistakes

  • Yanking the neck forward.
  • Using momentum to throw the body up.
  • Dropping back down too fast.
  • Feet lifting off the floor.

Benefits

  • Builds abdominal endurance.
  • Strengthens hip flexors.
  • Improves core control through full range of motion.
  • Classic fitness test exercise.

Full Sit-Ups for Core Strength

The sit-up takes the crunch through a full range of motion, bringing your chest all the way up toward your knees. It trains the abs and hip flexors together and is a classic test of core endurance.

Protect Your Back:

  • Roll up one vertebra at a time.
  • Anchor your feet if needed.
  • Lower slowly instead of dropping down.
Keep going

More Core & Abs exercises

Leg raises

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Intermediate Rectus Abdominis (Lower)

Opposite Arm to Leg Crunch

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

Intermediate Rectus Abdominis

V-ups

V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

Advanced Rectus Abdominis

Plank

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

Beginner Transverse Abdominis

Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Intermediate Obliques

Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

Intermediate Rectus Abdominis

Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

Beginner Obliques

Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

Beginner Rectus Abdominis
Train Sit-Ups in 3D