EXERCISE GUIDE
Sit-up
From a bent-knee lying position, raise your trunk, including the lower back, toward sitting.
01Muscles used
Main muscles
- Rectus abdominis
- Hip flexors
Assisting & stabilizing muscles
- Obliques
- Transversus abdominis and other trunk stabilizers
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Lie on a non-slip mat with knees bent and both feet on the floor. Do not anchor your feet.
- Rest your fingertips lightly beside your temples and brace your abdomen. Do not grip your neck or pull your head.
- Exhale and slowly raise the trunk, including the lower back. Do not force an upright finish or elbow-to-knee contact.
- Inhale as you lower slowly, returning your back, shoulders and head to the mat.
04Technique cues
- Let the spine and hips bend naturally without pulling on your neck.
- Keep feet and pelvis steady and control both the upward and downward movement.
05Cautions
- Avoid momentum or dropping your head and back onto the floor.
- Stop for lower-back, neck or hip pain or dizziness. Use a smaller range if you cannot control the movement.