Sit-Up
How to do it
Starting position
- Lie flat on your back on the floor.
- Bend your knees and plant your feet flat on the floor.
- Cross your hands lightly and place them on your chest.
Movement
- Draw your belly button toward your spine and lift your torso.
- Round your body until your shoulders lift off the floor.
- Maintain tension in your abs as you slowly return to the starting position.
Breathing
Exhale as you lift your upper body and inhale as you lower down.
Trainer tips
- Curl your upper body up using your abs
- Control it slowly on the way down
- Exhale as you come up
Cautions
- If you strain your neck excessively, it can cause pain, so keep your gaze toward your knees.
- If your lower back lifts excessively off the floor, there is a risk of injury, so keep your abs braced.
- Bouncing back up with momentum
- Pulling on the neck with the hands
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Quads |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Rep range | 12–20 reps |
36 similar exercises
Representative exercise: Decline Sit-Up
- Decline Sit-Up
- Half Sit-up
- Quarter Sit-up
- Assisted Sit-Up
- Wide Leg Sit-Up
- Sit-Up with Arms on Chest
- Sit Up II
- 3/4 Sit-Up
- Frog Sit-up
- Cross Sit up
- Ab Mat Sit-Up
- Roman Chair Sit-Up
- Straight Leg Sit-Up
- Fast Sit-Up Slow Down
- Pilates Roll-Up
- Seated Frog Half to Full Sit-Up
- Straight Leg Crossed Arms Sit-up
- Medicine Ball Sit up
- Medicine Ball Sit-Up (Wall)
- Incline Twisting Sit-Up
- Quarter Sit-Up with Pillow
- Chair-Assisted Sit-Up
- Decline Cross Sit up
- Sit-Up on Stability Ball
- Ball Sit-Up (on Stability Ball)
- Overhead Sit-Up with Legs on Bench
- Decline Sit-up (VERSION 3)
- Incline Twisting Sit-up (version 2)
- Janda Sit-Up
- Vertical Sit-Up
- Glute Ham Sit-up
- Arms Overhead Full Sit-Up
- Band Decline Sit-Up
- Extra Decline Sit-up
- Weighted Decline Sit-Up
- Dumbbell Overhead Sit-up with Legs on Bench
Related exercises
Lying Toe TapEasierDead BugEasierGlute Ham Sit-upHarderNegative Dragon FlagHarderDecline Sit-UpSimilar exerciseMachine Lying CrunchSimilar exerciseBarbell RolloutSimilar exerciseDumbbell Overhead Sit-upSame muscle · different equipmentBand Kneeling CrunchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.