Sit Up Exercise

The sit-up (or curl-up) is an abdominal endurance training exercise commonly performed to strengthen and tone the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominus and also work the external and internal obliques), but sit-ups have a fuller range of motion and condition additional muscles. The movement can be made easier by placing the arms further down away from the head. Typical variations to achieve this include crossing the arms to place the palms on the front of the shoulders and extending the arms down to the sides with palms on the floor. The ‘arms on shoulders’ variation is also used to make the incline sit-up easier. More intense movement is achieved by doing weighted sit-ups, incline sit-ups with arms behind neck and even harder by doing the weighted incline sit-up.

It begins with lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Some argue that situps can be dangerous due to high compressive lumbar load and may be replaced with the crunch in exercise programs. Strength exercises such as sit-ups and push-ups do not cause the spot reduction of fat. Gaining a “six pack” requires both abdominal muscle hypertrophy training and fat loss over the abdomen—which can only be done by losing fat from the body as a whole.

Step sit up:

  1. Have your knees bent and the balls of your feet and heels placed flat on the ground.
  2. Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.
  3. Tighten your abdominal muscles gently by drawing in your belly button to your spine.
  4. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you’re at a ninety-degree angle, or when the elbows are on, or past, the knees.
  5. Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.
  6. Repeat steps 3-5 for the remainder of the exercise. Only do two to three if you’re a beginner and slowly build up the amount over time, as your strength increases. Then hopefully you will lose weight, too!