FitCi
Sit-Up is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back with your knees bent and the soles of your feet flat on the floor.
- Cross your arms over your chest or place your fingertips at your ears.
- Bring your chin slightly toward your chest, but do not press it down.
- Squeeze your abs to curl your torso up toward your knees one vertebra at a time.
- Pause for 1 second at the top, then lower back down with the same control, one vertebra at a time.
Coaching tip
Do not pull your head with your hands; rise by curling your spine off the floor one vertebra at a time.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, neck. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.