Sit up GIF

How to do a sit up

1. Lie flat on your back with knees bent and feet planted firmly on the floor hip-width apart
2. Place your hands lightly behind your head without interlacing fingers, or cross arms over your chest
3. Engage your core muscles and press your lower back into the floor
4. Slowly curl your upper body forward, lifting your shoulder blades off the ground while keeping your neck neutral
5. Hold briefly at the top position, then slowly lower back down until your shoulder blades touch the floor
6. Maintain controlled breathing throughout the movement, exhaling on the way up and inhaling on the way down

Form tips

• Keep your neck in a neutral position and avoid pulling on your head with your hands to prevent neck strain
• Focus on using your abdominal muscles to initiate the movement rather than momentum or hip flexors
• Maintain a slow and controlled tempo, taking 2-3 seconds to lift up and 2-3 seconds to lower down
• Keep your feet flat on the floor throughout the entire movement to maintain stability and proper form
• Only lift your shoulder blades off the ground - you don't need to sit all the way up to effectively work your core muscles