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Waist · Body Weight
Ab Mat Sit-Up
Ab Mat Sit-Up is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs only a mat. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
Secondary muscles
- Hip Flexors · iliopsoas
How to do Ab Mat Sit-Up
- Sit on the floor with a yoga mat placed under your lower back, knees bent facing outwards, and feet on the floor touching together. Hands behind your head.
- Lean back to lie down, keeping your arms behind your head.
- Use your core muscles to sit your torso up, return to the starting position and repeat.
Form tips
- Engage your core muscles throughout the movement to maximize effectiveness and protect your lower back.
- Avoid using momentum by performing the movement slowly and with control.
- Keep your feet on the floor and your knees stable to maintain proper form.
Ab Mat Sit-Up alternatives
More abs exercises
Ab Mat Sit-Up FAQ
What muscles does Ab Mat Sit-Up work?
Ab Mat Sit-Up mainly works the abs in the waist (rectus abdominis). The hip flexors work as secondary muscles.
What equipment do you need for Ab Mat Sit-Up?
You need only a mat.
How many sets and reps of Ab Mat Sit-Up should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ab Mat Sit-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Ab Mat Sit-Up burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Ab Mat Sit-Up?
Other exercises for the abs include Dumbbell Decline Sit-Up, Dumbbell Overhead Sit-Up, Band Decline Sit Up and Over Head Weight Sit Up.
For developers
Use Ab Mat Sit-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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