Sit-Up

The Sit-Up primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Sit-Up

1. Step 1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Step 2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. Step 3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. Step 4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
5. Step 5. Repeat for the recommended amount of repetitions.

Sample sets & reps for Sit-Up

• Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
• Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
• Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

• Ab Crunch Machine — machine
• Ab Roller — other
• Advanced Kettlebell Windmill — kettlebell
• Barbell Ab Rollout — barbell
• Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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