4 week sit-up challenge
Fitness Plans

Your 4-week sit up challenge

Build a strong core with these sit-up variations

Sit up challenge

Download and print 4-week sit up challenge

Note: * “Sit-ups 30 seconds” means do as many sit-ups as you can in that amount of time. As always, check with your doctor before starting any new workout routine, and always warm up and cool down. If week 1 is too easy, skip to week 2. That said, if you feel you’re not ready to move on, repeat a day or a week.

1. Half sit up
Lie on your back, knees bent, feet flat on the floor. Lightly support your head with your hands. Keep your chin tucked in. Engage your core and slightly lift your shoulder blades. Inhale on the way up, exhale on the way down.

Half sit up

2. Standard sit up
Lie on your back, knees bent, feet flat on the floor, arms by your sides. Keep your arms straight and focus on a point beyond your knees. Lift your shoulder blades off the floor to a 45-degree angle, breathing in. Lower, breathing out.
4. Weighted sit up
Start in a regular sit-up position. Hold a weight in front of your chest – the heavier the weight, the harder it will be. Lift your shoulder blades off the floor to a 45-degree angle, breathing in. Lower, breathing out.

Weighted sit up

Article first published 1st of March 2017