Smart Workout Diary

Sit-Up

The sit-up is a bodyweight abdominal exercise performed by lifting the torso from the floor toward a seated position. It primarily trains the abdominal muscles, with the hip flexors assisting the movement. It can support core strength and muscular endurance when performed with controlled technique.

Demonstration

Sit-Up — demonstration 1
Sit-Up — demonstration 2

Instructions

  1. Set up: Lie on your back on a mat with your knees bent, feet flat on the floor, and feet about hip-width apart.
  2. Place your hands: Cross your arms over your chest or lightly place your fingertips beside your temples. Do not pull on your neck.
  3. Brace: Gently tighten your abdominal muscles and keep your chin slightly tucked, with your gaze generally upward.
  4. Rise: Exhale as you curl and lift your torso, bringing your chest toward your thighs until you reach a comfortable near-seated position.
  5. Lower with control: Inhale as you slowly return your torso to the mat without dropping heavily.
  6. Repeat safely: Use a smooth, controlled range of motion and stop if the exercise causes sharp pain or significant discomfort.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the neck relaxed: Maintain space between your chin and chest; your hands should not drive the movement.
  2. Control the descent: Lower slowly rather than using momentum or dropping your back to the floor.
  3. Use a comfortable range: Rise only as far as you can while maintaining control and comfort through your trunk and hips.
  4. Breathe steadily: Exhale on the way up and inhale as you lower.
Exercise library