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Sit Up Video Guide

Average: 3.9 (28 votes)
3.9 5 28

Exercise Profile

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  • Strength
  • Bodyweight
  • Isolation
  • Pull
  • Beginner

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Abs Exercises Diagram

Exercise Instructions

  1. Place a mat on the floor and get a heavy object to put your feet under (you can use your training partner, or a bench).
  2. Sit in front of the bench and put your toes under the bottom.
  3. Lay back onto the floor.
  4. Holding your hands along side your head (just touch, don't grab behind the neck!), pull your elbows up towards your knees until they almost touch.
  5. Lower back down without letting your upper back hit the floor.
  6. Repeat for desired reps.

Sit Up Tips:

  1. Do not lock your hands behind the back of your head. This can lead to back strain. 
  2. Do this exercise slowly for added intensity.
  3. Hold a weighted plate against your chest for added intensity. 
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Comments (24)

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Azam Shah
Posted Tue, 03/13/2012 - 03:23

Dear Team,

kindly tell us about doing a jerk when getting up, isnt it harmful

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Steelhammer
Posted Tue, 03/20/2012 - 13:59

When doing situps i always find my lower back tends to take a strain quickly. Is my form wrong? I end up having to stop because of my lower back rather than my abs being worked out.

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boby
Posted Tue, 03/20/2012 - 14:42

can you do a sit up with the dumb bell on your chest and if so how many reps

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Steve
Posted Tue, 03/20/2012 - 15:07

I do situps this way, typically between 10-20 reps per set.

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Moxiemoney
Posted Tue, 03/27/2012 - 13:17

Can I substitue the situps for a P90X ab ripper X 16 minute workout instead 2 or 3 times per week?

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steve magana
Posted Fri, 09/28/2012 - 19:02

I do ab ripper x aswell. :) kinda intense!

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Petr
Posted Sat, 03/31/2012 - 07:14

This is not the right way to do situps :( Your legs should not be supported because this way you are mainly training your iliopsoas. It ought to be done without any support for legs and you should only rise your upper back and shoulder blades not the lower back.

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liamb2179
Posted Thu, 04/19/2012 - 23:14

You are thinking of crunches, sit ups are different and this is the correct way.

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Penketh
Posted Wed, 04/04/2012 - 15:20

my legs get tired when i do these...always have done...weather i have my feet supported or not....i try and ensure its just the abs i use for momentum and it feels like i am doing this, but i cannot stop tensing my legs when i do them

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sp
Posted Mon, 04/09/2012 - 23:06

You don't need the bench to do sit ups. If your dumbbells are heavy enough, you can slip each foot under the handles when they are on the floor next to each other, they will act as anchors.

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Ibrahim
Posted Tue, 04/17/2012 - 04:09

I really appreciate the work out exercise

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asd
Posted Fri, 04/27/2012 - 21:55

My back produces cracking noises when I do a sit-up. Is it because of bad form or otherwise?

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Aneesh
Posted Wed, 08/01/2012 - 05:00

Steve, can we try this by holding our back from touching the floor, so that the strain can be held?

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Dev
Posted Sun, 08/12/2012 - 11:06

Hi team the beginners schedule of full body workout does it remove also bellyfat and how long must one train to the next level.

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Noepa
Posted Sat, 08/18/2012 - 05:09

If your goal is to reduce bellyfat, you should focus on more cardio.

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kevin
Posted Wed, 09/19/2012 - 16:11

To lose belly fat, one can not just do situps and hope for spot reduction. Doing just situps will build muscles under the belly fat while barely burning any fat. Cardio alone will not reduce body fat effectively. Cardio only burns fat for 2-3 hours. Muscle burn fat for 2-3 days. You have to build muscles on all your body parts. As fat burning is not localized it has to burn on all area of the body. If you don't work all your body, fat burning does not go to full effect. So don't forget to build muscles in those legs.

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Govind
Posted Mon, 08/13/2012 - 08:29

Hey Steve

I seem to be having that very problem too,my legs seem to get strained when i do this rather than my abs.I end up abandoning it half way because the legs and lower back get strained.Its quite demotivating,Please be so kind as to Answer in the earliest.We are all waiting for your expert advice on how to deal with this hurdle.

Thank You

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Teeny
Posted Thu, 10/04/2012 - 05:42

Could I replace these with crunches and use an ab roller to achieve a similar effect?

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Kyle
Posted Tue, 10/23/2012 - 13:48

Hello all,

I have issues with my tailbone sticking out and after going straight up with 1 sit up it instantly starts hurting. What can i do to substitute? I've been going up on an angle to avoid the pain, is this bad?

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Ganzo
Posted Sat, 12/01/2012 - 23:44

Hey guys! I'm 120kgs and I do 50x4 situps holding a 7kg medball, I'm doing it for almost a year now, and I follow high protein diet eating steam or boiled chicken, or lean lamb, or beef. Don't eat rice at all (strange for an Asian people find), eat Lebanese low fat bread sometimes, strictly no soda, only blackcurrant or mango nectars, basically diet is going the right direction. I lost 17kgs so far, but still don't see any changes in my body except of course fat. What am I doing wrong? Oh yeah, I also take Musashi protein powder after workout. I usually do in the morning: 30 min cardio and abs, afternoon whatever is on that day + chest or arms. So what is wrong with my workout? Why don't I see anything except weight loss, great thing, but would love to see some muscles you know.

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Gregory Grady
Posted Mon, 01/07/2013 - 05:31

This exercise isn't recommended for lower back problems..

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Gregory Grady
Posted Mon, 01/07/2013 - 05:41

This sit-up isn't recommended for people with lower back problems.

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Jared Mosher
Posted Fri, 10/18/2013 - 15:31

If this is really straining your back a lot then you probably have a weak core and your back is over compensating. I'd suggest doing more planks and exercises that strengthen the inner core more than the glamour muscles until your core is stronger before doing sit ups

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Jared Mosher
Posted Fri, 10/18/2013 - 15:32

If this is really straining your back a lot then you probably have a weak core and your back is over compensating. I'd suggest doing more planks and exercises that strengthen the inner core more than the glamour muscles until your core is stronger before doing sit ups

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