Instructions

1

Lie flat on your back with knees bent and feet flat on the floor, place hands behind your head with elbows pointing outward

2

Engage your core and exhale as you lift your torso up toward your knees using your abdominal muscles

3

Continue curling up until your shoulder blades are off the ground and your chest approaches your thighs

4

Inhale as you slowly lower your torso back down to the starting position with control

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliques (External), Obliques (Internal), Iliopsoas, Rectus Femoris

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Rectus Abdominis growth, the Sit up stands out as a highly efficient Strength, Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Waist stability and proprioception during heavy loads.
Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques (External), Obliques (Internal), Iliopsoas, Rectus Femoris to maintain control of the Body weight.

Exercise Variations

Dumbbell Sit up
Cable Sit up
Banded Sit up

Beginner Tips

If you are new to the Sit up, focus on mastering the movement pattern with zero weight before adding Body weight.

Sit up