How to Do Sit Ups

Sit ups are an excellent core muscle exercise that target your abdominal muscles, hip flexors, and lower back. When done slowly and carefully, sit ups will not cause back pain, and instead can aid digestion, build muscle, and improve posture over time. Read on for tips to help you conquer the sit up, learn core-crushing variations, and add sit ups into your regular exercise routine.

Method 1

Learning the Basics

1
Start by lying on your back with your knees bent. Sit ups work best if you do them on a soft surface, such as a mattress. Keep your knees bent at a 90-degree angle, with your feet flat on the floor.^[1]
- You may be more comfortable if you lie on an exercise mat while you’re doing sit ups.

2
Put your fingertips on the back of your ears. Your elbows should be bent and pointing out at your sides. Cupping the back of your ears with your fingertips — as opposed to placing them on the back of your head — can help prevent you from pulling yourself up by your neck as you’re doing sit ups.^[2]
- You can also cross your arms over your chest or hold your arms slightly above the floor so they’re parallel to your sides.
3
Lift your torso up as close to your thighs as possible. Do this with a smooth, steady motion, keeping your feet flat on the floor. When you’re done lifting your torso, your lower back should be off the floor.^[3]
4
Lower your torso down to the floor so you’re back in the starting position. Like you did when you lifted your torso up to your thighs, use a smooth and steady motion as you lower it down.^[4]
- Once you’re back in the starting position, you can repeat the exercise if you want to do more reps.
5
Do 3 sets of 10-15 reps. Give your body a minute or so to rest in between sets. If you feel yourself struggling to keep good form, do fewer sit ups until you get stronger.
- If you're having trouble doing 3 sets, start with 2 sets until you're able to do more sit ups.
- For a more intense workout, try a different exercise to reach deeper muscles in your abdomen, such as the dead bug or plank.
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