A classic core exercise where you lift your upper body from a lying position to a seated position, primarily targeting the abdominal muscles.
- +Strengthens core and hip flexors
- +No equipment needed
- +Easy to perform anywhere
- –Can strain the neck or lower back if done improperly
- –Overreliance on hip flexors if technique is poor
This exercise targets:
Core
Abs
Obliques
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your back, knees bent, feet flat hip‑width, arms crossed on chest
- Brace your abs and lightly press your lower back toward the floor
- Exhale as you roll your torso up, chest toward thighs, one vertebra at a time
- Come up until your torso is near upright without yanking or jerking
- Inhale as you lower slowly, controlling the descent back to the floor
- Keep your chin slightly tucked; don’t pull on your neck or head
- Avoid anchoring feet if possible to reduce hip‑flexor dominance
- Stop if you feel sharp low‑back pain; use a crunch if full sit‑ups bother you