Sit-Up
A full-range trunk flexion exercise that lifts the torso from lying to seated. It trains the rectus abdominis along with the hip flexors.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Sets
- 2–3
- Reps
- 10–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent, feet flat (anchored if needed) and arms crossed on your chest or hands lightly by your ears.
Brace your abs and begin by curling your head and shoulders off the floor.
Continue rolling up until your torso is upright over your hips.
Pause briefly at the top.
Lower back down one segment at a time under control.
Breathing: Exhale as you sit up, inhale as you lower.
Coaching tips
Curl up, then sit up
Roll down slowly
Keep feet grounded
Common mistakes
Yanking the neck with the hands
Throwing the arms for momentum
Dropping back to the floor
Safety notes
Choose crunches instead if full sit-ups cause lower back discomfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.