Core / Beginner / Isolation (single joint)

Sit-Up

An isolation bodyweight exercise for the abs.

At a glance

Primary

Abs

Equipment

Bodyweight

Movement pattern

Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Pulling on the head with the hands.

  Why it hurts: The neck flexes hard under the arm pull and gets strained.

  ✓ Instead: Touch the fingertips lightly behind the ears or cross the arms on the chest and look at the ceiling.

• ✗ Doing hundreds of fast reps.

  Why it hurts: Repeated fast spinal flexion can irritate the discs, especially for people with a history of back pain.

  ✓ Instead: Do fewer, slower reps and mix in anti-movement core work such as planks and dead bugs.

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