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TriStar Centennial Medical Center
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mins

Exercise 101: Sit-Ups

Name of Exercise—Bent knee sit-up

Type of Exercise—Multi-joint

Muscles Used—Abdominals

Starting Position

IMAGE
© 2009 Nucleus Medical Media, Inc.
  • Lie face up on an exercise mat.
  • Bend your knees so that your feet are flat on the floor, or put your lower legs up on a bench while maintaining a 90° angle at the hip and knee.
  • Place your arms across your chest or down at your sides.

Upward Movement

  • Lift your head off the floor but avoid pulling yourself up by your neck.
  • Curl your upper body off the floor toward your thighs until your upper back is off the floor.
  • Exhale during the upward movement.

Downward Movement

  • Lower your shoulders down in a controlled manner while keeping your feet on the floor or your lower legs on the bench.
  • Inhale during the downward movement.

Trainer Tip

It is important to perform a posterior pelvic tilt prior to performing the crunch. To do this, press your lower back into the floor while curling your pelvis slightly upward. This will engage your abdominal muscles from the start and make the movement more efficient. Place your hands across your chest or down at your sides rather than behind your head.

  • National Association for Health and Fitness

    http://www.physicalfitness.org

  • President's Council on Fitness, Sport & Nutrition

    http://www.fitness.gov

  • Canadian Society for Exercise Physiology

    http://www.csep.ca

  • Health Canada Physical Activity

    http://www.hc-sc.gc.ca

  • Bent-knee sit-up/crunches. American Council on Exercise website. Available at: http://www.acefitness.org/acefit/fitness%5Fprograms%5Fexercise%5Flibrary%5Fdetails.aspx?exerciseid=52. Accessed November 14, 2014.

  • Christophallen. 10 steps to perfect sit-ups. HubPages website. Available at: http://christophallen.hubpages.com/hub/10-Steps-to-Perfect-Sit-Ups. Updated April 23, 2013. Accessed November 14, 2014.

The health information in this Health Library is provided by a third party. TriStar Health does not in any way create the content of this information. It is provided solely for informational purposes. It does not constitute medical advice and is not intended to be a substitute for proper medical care provided by a physician. Always consult with your doctor for appropriate examinations, treatment, testing, and care recommendations. Do not rely on information on this site as a tool for self-diagnosis. If you have a medical emergency, call 911.