Sit-ups
Sit-ups raise the torso from a lying position towards the thighs. The abdominal muscles help curl and control the trunk, while the hip flexors also contribute as you sit up. This bodyweight exercise requires no specialist equipment.
Execution
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1
Lie on your back with your knees bent and feet resting flat on the floor.
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2
Cross your arms over your chest or rest your fingertips lightly beside your head.
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3
Brace your abdomen and curl your torso up towards your thighs without pulling on your head or using a swinging start.
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4
Lower your torso slowly to the floor and reset before the next repetition.
Benefits
Sit-ups provide a way to practise trunk control and train abdominal muscular endurance. Choose a range you can control and build repetitions gradually.
Common mistakes
- ! Rushing: avoid throwing the arms or torso to generate momentum.
- ! Pulling on the head: keep the hands light and the neck aligned with the trunk.
- ! Forcing the range: use a smaller crunch if you cannot sit up smoothly.
Muscles worked
The rectus abdominis and obliques control the trunk, and the hip flexors assist the sit-up. Unlike a small crunch, a full sit-up brings the torso farther off the floor.
Alternatives
- Crunches for a shorter trunk-curling movement.
- Planks for holding a stable trunk position.
- Controlled leg raises for a different abdominal and hip-flexor exercise.
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