Body weight
Sit-up
Sit-up mainly works your abs. It also helps your hip flexors.
Step by step
- Lie back, knees bent, feet anchored, hands by your head.
- Exhale and curl your torso up toward your thighs.
- Lower slowly under control to the floor.
What you should feel
A squeeze in your abs as you rise; your neck and lower back should not strain.
Common mistake
Yanking your neck with your hands; keep your elbows wide and lead with your chest.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Hanging knee raiseAbs, Hip flexorsQuestions
What muscles does the sit-up work?
Sit-up mainly works your abs. It also helps your hip flexors.
Can I do the sit-up at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the sit-up?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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