Sit Ups Version 1
Sit ups version 1 is a bodyweight core exercise targeting the abs, with secondary engagement of the hip flexors and obliques. It involves a full-range sit-up movement to strengthen the anterior core and develop abdominal endurance.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head with your elbows pointing outward.
- Engage your abs and curl your torso all the way up until your elbows approach your knees.
- Pause briefly at the top, then slowly lower your torso back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Lie flat with knees bent and feet flat on the floor.
- Place hands behind your head with elbows pointing outward.
- Engage your abs to curl your torso upward.
- Pause briefly when your elbows approach your knees.
- Lower your torso slowly back to the starting position.
Breathing: Exhale as you curl your torso upward, and inhale as you lower yourself back to the starting position.
Common mistakes
- Pulling on the neck with hands: This strains the cervical spine instead of working the abs.
- Using momentum to bounce up: This reduces muscle engagement and defeats the purpose of strength building.
- Lifting feet off the floor: This shifts the focus away from the core and onto the hip flexors.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3-4 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel lower back discomfort, ease off or switch to a gentler crunch variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should my feet be held down?
For beginners, it is fine to keep your feet flat on the floor naturally without holding them down, which reduces hip flexor strain.
Why do I feel this in my lower back?
Feeling it in your lower back often means your abs are fatiguing or you are using momentum. Slow down and reduce your range of motion.
How often can I do sit ups?
2 to 3 times per week is plenty for recovery and strengthening your abdominal muscles.