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Waist · Body Weight
Situps
Situps is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. 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 Situps
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head.
- Engage your core and lift your upper body off the floor, curling your chest towards your knees.
- Continue to lift your torso until you are in a sitting position with your chest close to your knees.
- Slowly lower your upper body back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maximize muscle engagement and support your lower back.
- Move your body slowly and with control to avoid using momentum and to prevent injury.
- Breathe steadily, exhaling as you lift your torso and inhaling as you lower it back down.
Situps alternatives
More abs exercises
Situps FAQ
What muscles does Situps work?
Situps mainly works the abs in the waist (Rectus Abdominis). The hip flexors work as secondary muscles.
What equipment do you need for Situps?
None. Situps is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Situps 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 Situps good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Situps 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 Situps?
Other exercises for the abs include Over Weight Ab Crunch, Dumbbell Side Bend, Cable Twist and Dumbbell Overhead Sit-Up.
For developers
Use Situps 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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