Sit-up
A classic core exercise where you lift your torso from the floor toward your knees and back down.
Overview
The sit-up is a well-known core exercise. Lying on your back with knees bent and feet flat, you curl and then lift your torso up toward your thighs before lowering back down with control. It moves through a larger range than a crunch, involving the hip flexors as well as the abdominals.
It needs no equipment and is a familiar part of many routines. Moving smoothly and with control, rather than yanking up, keeps the emphasis on the trunk muscles.
The movement
- 1Lie on your back with knees bent and feet flat on the floor.
- 2Cross your arms over your chest or reach toward your knees.
- 3Curl and lift your torso up toward your thighs.
- 4Lower back down to the floor with control.
Beginner notes
- Moving smoothly keeps the emphasis on the abs.
- Crossing the arms over the chest is a simple hand position.
- A crunch is a shorter-range alternative if the full sit-up is tough.
A note on training information
Where it’s used
Sports this relates to:
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Boxing
A striking combat sport built on footwork, timing and conditioning, practised from fitness drills to controlled sparring.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
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Movement patterns
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
- PullDrawing a load or your own body toward the torso — horizontal rows and vertical pull-ups — building the lats, mid-back and biceps and balancing the push.
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
Goals
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
- Lose weightCombine regular, enjoyable movement with balanced habits to work toward a healthier weight in a way that lasts.
- Sports for seniorsGentle, enjoyable ways for older adults to stay active, with guidance where sensible.
- Return to sportEasing back into activity after time away, a long break or a period off through injury.
- Sports for beginnersHow to start playing sport from scratch — choosing a first activity and building up gently.
Techniques
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- Flip TurnA fast turn in freestyle where the swimmer somersaults at the wall, pushes off on their back and rotates to continue swimming.
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
Disciplines
- Top-Rope ClimbingA roped format where the rope runs up to an anchor at the top of the route and back down, so the climber is held from above throughout the ascent.
- BackstrokeBackstroke is swum face-up with an alternating arm pull and flutter kick — the one competitive stroke where you breathe freely because your face stays out of the water.
- Freestyle WrestlingAn Olympic wrestling style where wrestlers may attack the legs and use holds below the waist to take down and pin their opponent.
- SnatchThe snatch is one of the two Olympic weightlifting lifts, taking the barbell from the platform to overhead in one continuous movement.
- FoilFoil is a fencing weapon in which touches are scored only with the point on the opponent's torso, governed by right-of-way rules.
Recovery
- Cool-downA cool-down is a few minutes of easy movement at the end of a session to let the body settle back towards rest.
- Breathing & winding downWinding down with slow, relaxed breathing is a calming everyday habit that helps you shift from activity towards rest.
- WalkingWalking is simple, low-intensity movement that supports everyday activity and gentle recovery for almost anyone.
- Staying hydratedStaying hydrated is the simple everyday habit of drinking water regularly so you feel comfortable and ready to be active.
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How this page is maintained
- Content type
- Exercise
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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