Sit-Up

Setup

1. 01Lie on your back on a mat with knees bent about 90 degrees.
2. 02Plant both feet flat, hip width apart.
3. 03Place the fingertips behind the ears or cross the hands lightly at the chest.
4. 04Press the lower back gently toward the floor before starting.

Execution

1. 01Exhale and curl the chin, then the shoulders, off the floor.
2. 02Continue flexing the trunk until the torso is upright over the hips.
3. 03Keep the feet down without anchoring them under anything if possible.
4. 04Lower back down one segment at a time to the start.

Checkpoints

• -The spine curls segment by segment rather than hinging as a plank.
• -The neck stays relaxed with the chin off the chest.
• -Feet stay flat without the heels lifting or the legs yanking.
• -The descent takes at least as long as the way up.

Common mistakes

• -Pulling on the head to start the rep.
• -Throwing the arms forward to build momentum.
• -Dropping back to the floor instead of lowering under control.
• -Anchoring the feet and turning the rep into a hip flexor exercise.