Core
Sit-ups
Strengthen your core and improve midsection stability with this foundational bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your knees bent and feet anchored firmly to the floor.
Place your fingertips lightly behind your ears or cross your arms over your chest to avoid pulling on your neck.
Exhale as you engage your core and slowly lift your upper body off the floor toward your knees.
Pause briefly at the top of the movement while maintaining a straight spine and keeping your chest open.
Inhale as you slowly lower your torso back down to the starting position with controlled motion.
Ensure your shoulder blades touch the floor before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the back of the neck with the hands
- Using momentum or swinging the arms to sit up
- Lifting the feet off the floor during the ascending phase
- Rounding the lower back excessively instead of engaging the core
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.