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EXERCISE PDF

Sit-up

From a bent-knee lying position, raise your trunk, including the lower back, toward sitting.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Sit-up: English PDF page 1 of 2
Sit-up: English PDF page 1 of 2
Sit-up: English PDF page 2 of 2
Sit-up: English PDF page 2 of 2

Review the movement

Start: bend the knees and support the head, back and feet
Start: bend the knees and support the head, back and feet
Rise: lift the trunk slowly without pulling on the neck
Rise: lift the trunk slowly without pulling on the neck

Muscles used

Main muscles

  • Rectus abdominis
  • Hip flexors

Assisting & stabilizing muscles

  • Obliques
  • Transversus abdominis and other trunk stabilizers

How to perform

  1. Lie on a non-slip mat with knees bent and both feet on the floor. Do not anchor your feet.
  2. Rest your fingertips lightly beside your temples and brace your abdomen. Do not grip your neck or pull your head.
  3. Exhale and slowly raise the trunk, including the lower back. Do not force an upright finish or elbow-to-knee contact.
  4. Inhale as you lower slowly, returning your back, shoulders and head to the mat.

Cautions

  • 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.
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