Sit-up variation workout

Sit up variation workout

This workout explains how to perform a sit up just right and gives you different variations to challenge yourself.

Sit-up variation workout

The plan
Start with the basic sit up and aim for three sets of 10 reps. As your core strength improves, challenge your body by trying the variations on this page.

What you need
A gym mat to cushion your back, and a weight for the dumbbell variation.

Common mistakes
Sit ups shouldn’t involve straining your neck – you need to engage your core before you begin the exercise, and lift from your torso rather than your neck.


Get started:

1. Basic sit-up

Do it right: Lie on your back, knees bent.Keep arms straight and focus on a point beyond your knees.Lift your shoulder blades off the floor to a 45-degree angle. Inhale on the way up, exhale on the way down.
Basic sit-up

2. Low sit-up

Make it easier: Get into position on your back, lightly supporting your head with your hands. Keep your chin tucked in.Hold your core to the floor and slightly lift shoulder blades up, breathing in. Lower yourself, breathing out.
Low sit-up

3. Weighted sit-up

Do it harder: Want a challenge? Add a dumbbell to your sit up.Hold the weight in front of your chest – the heavier the weight, the harder it will be.Keep your feet firmly on the mat.
Weighted sit-up

4. Turning sit-up

With a twist: Starting in a regular sit-up position, lift your shoulder blades up and twist to the right, aiming your left shoulder at your right knee. Lower and repeat the twist on the opposite side.Engage your core.
Turning sit-up