Sit-Up

A foundational core exercise where you lie supine and curl your torso upward to strengthen the abdominals.

Instructions

1. Lie flat on your back on the floor with your knees bent and feet flat, about hip-width apart.
2. Place your hands behind your head with fingers lightly touching or clasped, being careful not to pull on your neck.
3. Engage your core and exhale as you curl your upper body upward, lifting your shoulders off the ground.
4. Raise your torso until you feel a strong contraction in your abdominals, creating a V-shape with your thighs.
5. Pause briefly at the top of the movement.
6. Inhale and slowly lower your upper body back to the starting position with control.
7. Repeat for the prescribed number of repetitions.
8. Rest briefly between sets as needed.

Tips

• Avoid pulling your head forward with your hands; keep your neck neutral to prevent strain.
• Focus on using your core muscles rather than momentum to lift your torso.
• Control the lowering phase to maximize muscle engagement and reduce risk of injury.
• If full sit-ups are too challenging, start with crunches or decline sit-ups for progression.
• For added difficulty, hold a weight plate across your chest or perform sit-ups on an incline.
• Maintain steady breathing throughout the movement; never hold your breath.