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Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Engage your core and lift your upper body toward your knees.
- Reach a seated position with your chest close to your thighs.
- Lower your torso back to the starting position with control.
Technical Tips
- Avoid pulling on your neck with your hands.
- Keep your feet flat and knees stable throughout the movement.
- Engage your core instead of using momentum.
Breathing Tips
- Exhale as you lift your torso up.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back pain or lumbar disc issues
- Recent abdominal surgery
- Hip flexor strain or tightness
What muscles do sit-ups primarily work?
Sit-ups primarily target the rectus abdominis, the main abdominal muscle responsible for trunk flexion and core stabilization.
Are sit-ups good for losing belly fat?
Sit-ups strengthen the abdominal muscles but do not directly burn belly fat; fat loss requires a combination of cardio, strength training, and a caloric deficit.
How many sit-ups should I do per day to see results?
The number of sit-ups needed varies, but consistent sets of 15–25 reps over multiple sets, combined with a balanced workout routine, can help build core strength effectively.
Are sit-ups safe for my back?
Sit-ups can strain the lower back if performed with poor form or existing spine issues; individuals with back concerns should consider safer alternatives like crunches or planks.
Do I need any equipment for sit-ups?
Sit-ups are a bodyweight exercise and require no equipment, making them accessible for home or gym workouts.
The Sit-Up is a classic bodyweight core exercise designed to strengthen the abdominal muscles through a full range of motion. Performed without any equipment, this movement involves lifting the upper body from a supine position into a seated posture, primarily targeting the rectus abdominis. It is commonly used in fitness routines to build core endurance, improve posture, and enhance functional strength. Sit-Ups are especially beneficial for individuals seeking foundational core training without the need for machines or resistance tools. Their simplicity and effectiveness make them ideal for beginners, yet they remain valuable for athletes as part of bodyweight conditioning circuits. When executed with proper form, the Sit-Up also engages stabilizing muscles such as the obliques and lower back, promoting balanced core development. This exercise is widely integrated into calisthenics, Pilates, and general fitness programs, providing a versatile and accessible option for strengthening the midsection.