How to do Sit Ups RIGHT - To Build Powerful Six-Pack Abs

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Sit ups are the go-to bodyweight ab exercise. In fact, sit ups are probably the go-to ab exercise full stop!
And yet, there are many people who say sit ups aren't a good choice for training your core. They'll tell you that the abs are meant for bracing the spine, not flexing. They'll tell you that sit ups place too much strain on the back. And they might tell you that they're too easy and have no real effect.
As you might guess, I don't agree with any of those statements! If you perform sit ups properly, they actually provide a very important role: giving you a way to flex your core under resistance. The spine is meant to bend. And being able to powerfully contract your rectus abdominis will make you more athletic, more agile, and more aesthetic.
The problem is that a lot of people perform sit ups wrong. So, in this video, I will explain how to do sit ups right... and why you should!
Enjoy!

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@ABR-RLRook]

How’s that 20 hrs ago, the vid says uploaded 47 seconds ago

[@techramancer]

​@@ABR-RLRook he uploaded it yesterday so it was ready to be released today, is my guess.

[@ABR-RLRook]

@@techramancer Yh that was my guess

[@mpadlite2925]

When it comes to training, fitness and health NO THING is "ALL ABOUT" just one thing. All such statements are either grounded in ignorance, stupidity or willful attemts to mislead (or possibly some combination of these) That said I personally think this "saying" was first used to"combat" the equally stupid notion that : "all you have to do to get great LOOKING abs is to do enough situps" (because the LOOK is what the average cares about) . And in addition to that, I would add that I personality also believe that if you took two "average untrained persons" and one was "only held to a diet that lowered their subcutaneous fat until the had clearly visible abs. And the other was held to a good exercise regimen that actually gave them "good strong abdominals".But You let the "exercising" continue with their "averagely bad diet", if you asked these two people if they considered themselves to have "good abs' the person who had dieted would be more likely to say yes!! Imho, too many people who are exercisIing are MAINLY if not totally insentivised by "looks" Best regards

[@vzenzaza]

I actually quit doing sit ups for all of the reasons you stated and more! Now, I understand that sit ups are only "bad" if you do them incorrectly. Truly, I've NEVER seen anyone explain it in this fashion. Even though I'm a senior, I now see that I, too, can have a six pack. And I'm gonna share this with everyone because it deserves serious attention. Thank you so much!❤

[@Harbard940]

Finally, someone pointing out the silliness of the statement ''abs are all about the diet'' is. All muscles will be more defined if you have a lower fat percentage. That doesn't mean that you should train them less or even not at all.

[@LawrenceKH]

this has been said for a long time now... "abs are made in the kitchen..." 80% is diet, 20% is gym.. so many variations has been said for a long time now.

[@the_uggh]

This statement doesn't make any sense. If you eat poorly, abs will be obscured 100% of the time.

[@WizardMindBarbarianBody]

​@@the_ugghDidn't read the entire statement before responding, then?

[@nischay4760]

My skinny af friend has visible abs. Guess what, he couldn't hold a plank for even a minute.

[@JackTheRabbitMusic]

“Abs are MADE in the gym and REVEALED in the kitchen” - is a more accurate statement.

[@joefriday7431]

I had cut these out of training for years after hearing they were bad. Thank you for being THE BIONEER and addressing this and educating. Your the man.

[@joberthalib9951]

The sit up is a basic, everyday, dare I say super functional movement. Most people do it every morning when they sit up to get out of bed. I have been doing basic sit ups for decades and I am a fit, trim 60 year old fellow. Do not be afraid of a sit up! Simple and effective movement.

[@notarabbit1752]

totally. it's how you get up off your back!

[@TheBioneer]

Haha yes exactly! It’s crazy people are afraid of such a basic movement 😅

[@Browny84]

I do seven sit-ups a week. That’s enough for me. 🤙🏼

[@notarabbit1752]

Influencers always need novel exercises for their videos, but I figured out situps are actually great too when you do them right. I like to think about trying to press my belly button into my spine to initiate the movement, and just let my body curl up naturally rather than thinking about lifting up my shoulders. You can do this explosively too.

[@cassiuslives4807]

As someone with a 12KG kettlebell, love all the kettlebell suggestions. It's very versatile!

[@jachariah4694]

2:51 Exactly. Ive actually been at EXCEPTIONALLY low body fat with no visible abs, because well my abs just weren't big enough

[@Harbard940]

@@jachariah4694 Same. Everyone always says - "your abs are already there you just need to lose fat", but when I was a skinny teenager I had NO abs.

[@OfficialLeverKing]

Decline Unilateral Sit-up Press. Set up on a decline bench, kettlebell racked on one side. Slowly layback, touch shoulder blades, then sit up, pressing the kettlebell at the end of the movement. Do a handful, then switch sides. Add in some pullover sit-ups, and you’re going to have the strongest brace of anyone you know. Remember normal hypertrophy ranges apply. Loads that limit you to 6-15 reps will have a large effect

[@noalane3626]

Can you Explain pull over sit ups hha

[@OfficialLeverKing]

@@noalane3626 You do a kettlebell pullover into a sit up. Do it on the decline bench if you got it. It’s a straight arm extension over and behind the head at the bottom of the sit up

[@AngateWier]

Discussing lifing your feet while doing situps was very helpful to me. Thank you for this content. I enjoy this style.

[@kaz5150619]

I remember the ab crunch from the 90s that ever so slightly elevated and supported the neck and u just did a regular sit up, was the last decent ab machine ever

[@pierpaolomercurio]

Honestly fantastic video for a begineer like me. I was hurting my back because i carried all that useless momentum, now i anchor my feet under furniture and calmly raise up. A world of difference

[@hauksart]

I'm 37. I have included Sit Ups and their variations in my routine since I was 18. I have injured myself a number of times, but never because of Sit Ups. I have ironically incurred mild injury from static holds like the Dragon Flag though.

[@WilliamMunny-d8s]

i havent done 3 sets of ab work in last 3 yrs but still have a six pack showing cuz things like heavy tri pushdown or oh tricep ext can still really iso flex my abs extremely hard when using max weight for triceps, to point the abs are still sore 3 days later on next tri workout. BUT being a construction worker working 3 months on 2 months off kinda schedule regularily i NEED to keep AB conditioning high to support my lower back which seems to really ache every other job or twice a yr . EVEN doing yard work can be INTENSE ab work, mowing my moms lawn infrequently when im in her city, i got a severe ab cramp, just crunching down really hard to drive for 30 -45 secs while mowing under her trees.

[@paddor]

I was kinda expecting you to mention the Janda situp, where you hook your heels behind something and engaging the opponents of the quads. Or lifting your pelvis off the ground with hands on the ground. These also isolate the abs nicely.

[@gusjeazer]

You and Bald Omniman have convinced me. Weighted sit-ups it is

[@brianbachmeier34]

We're all gonna make it brahs 👍

[@evantumminello3283]

Great video. I have not seen that stick behind the head technique before. My students could benefit from trying sit-ups that way. Thankyou!

[@elmoellis21]

Thanks

[@SpiritualItachi]

Thanks for the video! This was perfect timing for me as I've been looking into more exercises for the six pack, but was unsure of sit-ups.

[@nunchukGun]

Do train your hip flexors though. Train them separately but do train them

[@kaz5150619]

I tend to do the rocky style sit ups u know the elbow to opposite knee as well as foot elevated crunched

[@turbodymomenel]

The reason I have a strenous relationship with sit ups is the form our fitness exams encourage - hands joined behind the head, elbows have to touch the knees, scored under a time limit. Since the result of the exam can influence my pay, the incentive to do as many as possible within the time is real. This means throwing yourself upwards, pulling on the head and an uncontrolled fall back onto the mattress to save time. This SUCKS and I can't look at sit ups for a while afterwards. From what I remember it was a similar story at school PE, so whoever writes the regulations is to blame for the exercise's bad rep.

[@Hao-hi3yb]

Yeah that's what hate about my mandatory military testing which uses exactly this stupid ass modality. Training for pure quantity Vs strength/hypertrophy just feels so dumb.

[@greenarrow219]

Abs are a great look, not necessarily the only goal for training, but let's be honest, everyone wants Wolverine abs. I can see mine now, mainly to do with a better diet and 15kg weight loss. But will add a few of your suggestions to get that look for summer ☀️ 😊

[@conker116_]

You can also do sit-ups squeezing your knees together. Makes it harder and trains your lower abs aswell. It's how to royal marines make you conduct them during your tests

[@motivate_k3766]

Can you show an example yt video plz 🙏🙏

[@conker116_]

@motivate_k3766 search royal marine sit ups. Or just do sit ups but with your knees together. Self explanatory

[@zomboii2325]

As someone who can do dragon flags and back levers, allow me to say that a proper sit up is A LOT more difficult than it seems.

[@MariosFlou]

I also removed them from my training and added a crunch while doing ab roller, at the end of the movement, wich is something i recomend to at least try! Basicly do the same as Adam did but while finishing an ab roll rep.

[@michaelmoran3341]

Thank you for explaining the correct way to do a sit up. I used to do them with added weight (kettlebell) but stopped as I wasn't sure if this was effective as static holds, like a hallow. I look forward to getting back to it with this technique.

[@MarlonOwnsYourCake]

One punch man workout's back on the menu boys!!!

[@osbornoutdoors8778]

I’ve struggled with ab development but I haven’t added weights to ab training. Looking forward to giving it a try.👍

[@lamson1990]

You should cut out carbs and add fat/ protein

[@jonatanolsen37]

Situps helped strengthen my weak hip flexors and rectus femoris. Made my sprinting alot faster!

[@theonetrueshibe9567]

I like adding sit ups to the exercise rotation from time to time. Like you said moving through full rom has a diffirent affect than all other bracing moves.

[@dailyhacks4634]

Recently realized trying to engage or even flare the lats helps me feel my abs more during and ab exercise

[@c.galindo9639]

Very great explanation with the breakdown of movement as well as what to mainly concentrate on. However the key gripe is that people want to use a burst of energy to gain the most mind to muscle contraction in an exercise, which in the case of a sit-up is mistaken with the upward momentum they force upon themselves when engaging in the exercise itself. I would say it’s main negative outlook for me personally would be the balance of wanting to focus your muscle activation towards your abs while having to keep your legs down with such bursts of energy being activated during the exercise. I feel it better to use a way of bracing to not give too much focus of energy to balancing the lower body so a burst can be done properly and with better control. Your slow more lapsing movement is a good way to start for other areas of focus but for a better burn and focus of energy people want to focus more of their energy on the targeted muscle area rather than having to compete with other areas to maintain control of a fixed position of an exercise. Both variations serve an intended purpose and will achieve the same results but through different outcomes and will have their individual pros and cons in their implementation. I enjoyed this video and your input on the sit-up exercise. Great work

[@retrotoastie9419]

Bioneer can you please do a video on banded ankle mobilisations for people who need that to help improve ankle mobility?

[@caedrewan]

incredible video; targeted, direct and CONVINCING. I'll go do some sit ups!

[@lordMartiya]

On one hand, you just solved much of my issues with my training. On the other, I used to be able to do series of 15 without any problem and now I'm having to do series of five... Nothing I can't solve with time and effort, but mighty annoying.

[@apeldap]

have i reached the youtube calisthenics end boss?? i better check for handstand videos before i speak too soon ;) all seriousness though in my newfound/fresh journey of really committing to a full body weight/kettlebell regimen this channel has come in at perfect timing. very thorough and educational, thank you! i've been kind of freestyling it but i'm already feeling a bit more structural in my thinking towards my approach, new fav. subscribed!

[@NosePrint]

thanks for sharing that personal story- great vid bringing back old school exercises

[@Davlavi]

Informative as always.

[@No-way-way]

I’ve been doing sit-ups on the bosu-ball lately. Focusing on contracting the glutes/hams before engaging the abs, and also exhaling hard, drawing the bellybutton in. The soreness I feel around the bellybutton and lower abs area is like no other.

[@marisaventer-w3t]

You have convinced me. Thanks! 🙏 Love watching your videos!

[@christopherwhitley9923]

the strongest my abs have ever been has been when i used to hold isometric pullups and push ups. I felt like i could take a super hard punch in the gut and not even be fazed.

[@El-Burrito]

I don't watch every single one of your videos, but this one was an instant click from me. The thumbnail got me, it's something I've always heard and wondered about but never looked into for myself.

[@snarbywrx]

I have had multiple abdominal surgeries and the way I was able to get my ab strength back is strict situps, followed by cheat situps, followed by crunches, all to failure.

[@grampagrit]

My chiropractor told me not to do sit-ups because of the risk to the lower back. I find it challenging to find any other way to work the abs sufficiently. I will try these and especially just slow down. Thank you for the helpful tips. 😊

[@KronStaro]

leg raises. simply

[@grampagrit]

@@KronStaro thanks!

[@TheBioneer]

I would always say to listen to the aid professional as they’ve seen you in person. If you have a pre-existing issue then they may have a reason for making that recommendation. As a blanket statement, though, I respectfully disagree with them. Sit ups are fine and healthy. You perform the movement all the time in daily life and it’s been a staple in training forever. Leg raises as the other commenter said are a good option - but they’re more of a hip flexor exercise rather than abs.

[@salj.5459]

Just do them on a yoga mat or a carpet so your spine isn't on a hard surface

[@sociallyresponsiblexenomor7608]

I suggest buying an ab mat. Cheap way to make sure you do them properly. It really helped me and it was less than $20 off amazon.

[@rtgardenjournal]

Excellent video! Keep up the good work.

[@michaeljordan215]

If a person is going to do crunches or sit ups it should be done over an arched surface so they can get a deep stretch and full range of motion. Swiss balls work great.

[@jamiegx]

There are studies that suggest isometric contractions can give you good hypertrophy but they need to be suitably loaded, which I believe is shooting for failure around the 20-45 second range. I like doing them when I'm working around injuries.

[@RobertsBulgaria]

As a senior citizen, I would like to know if an Ab Rocker is a good or bad piece of equipment to maintain proper form or not? If yes, I will go pull it out of storage. Thank you and Merry Christmas.

[@LifeandLiesSyra]

in an unrelated question, I was thinking about muscle damage. It is notorious that it develops more on the eccentric phase of a lift. Then I thought about classic lifting and bronze era methods. I think, totally not science here, that muscles have "inertia" to them: when they contract heavily, either because of weight or because of self induced flex, they tend to stay in the shortened position; when we elongate them we then subject them to those microtears even if we did not really overload the eccentric AS LONG AS the concentric led to a strong squeeze. That would explain way more why the old school routines would actually work even without an external weight to overload. Food for thought.

[@juglansregia1433]

Good content, love your channel 👍

[@calvinunroe2462]

I'm going to give them a try now

[@kylemartin7835]

I was thinking about if the bioneer had a sit-up or more recent ab video so I did a search. Just in time 😅

[@ArtbyPaulPetro]

Situps were basically universally poo-pooed in the muscle mags because they strongly involve your hip flexors so as a consequence of their bad advices (TY Arnold) I haven't tried them in years. i see no reason not to give it a go now that i have acquired new info. thank you sir!

[@britindian3146]

I found my midsection tensing up as I was watching you doing the exercises.

[@cgsai2008]

Great detailed explanation 👍🏽🇺🇸.

[@kinpatsu6366]

What about Janda sit-ups? Pavel used to say that they're very effective.

[@FaithlessSkel]

Been high rep sit ups for around 6 months. Been using weights to hold my feet down but i might try without next time. That stick one also looks pretty good

[@afro__g5217]

Do you feel much stronger from doing sit ups? I once hurt my back doing them but I must’ve done them in bad form all this time so i tried to do them slowly for 10 reps

[@FaithlessSkel]

@@afro__g5217 well when i do heavy lifts like a squat or shoulder press i don't feel as much of a strain on my abs, and i can get punched in the stomach without being winded or staggered. I used to get neck and back pain from sit ups but i found a variation that helped me progress from around 20 to 50 - 60 in one go. Instead of having my arms up and next to my head i crossed them across my chest on each shoulder as if I am in a coffin, i saw this variation in the Spanish elite military test. I also had my feet under 2 dumbbells which isn't ideal but it is good for starting out. Haven't experienced and back or neck pain since

[@hannibalcrusoe8784]

Hyperextension on a Abd machine has been gold for me. Hypertrophy is my goal with this, not improving calisthenics.

[@layersoftheonion8168]

Thanks for this!

[@markbouvierjr.7446]

I've been using the ab mat, I like the stretch at the bottom, I may bust out tge bosu and add some weight in my next training block. Also, I like the stick idea if I can make it work with a wonky shoulder.

[@vikingninja5033]

Thank you! I was fallen for the trap that they are dangerous😅

[@jderek0007]

Do you have suggestions for SI joint pain? My right side pains me alot. Not stopping me from working out but gets stiff in the mornings and sometimes throughout the day. Thanks! Love the Channel

[@hotelbravo88]

I do sit ups on the ground as well as inverted on pull up bar with ankle hooks. Do you feel there are any benefits to inverted? Are they working different segments of abdomen than when flat on back?

[@anihroxxor]

I use sit ups more as a hip flexor exercice, I keep a posterior pelvic tilt the entire time and flex my hips, great for them. If you think about it, its the same exact situation than when you train your spinal erectors through hip hinge, the erectors and abs both stabilize the pelvis during hip flexion/extension respectivly.

[@TheBioneer]

This is very cool but as long as you’re doing it consciously, as you are! Rather than by mistake. A lot of people struggle to isolate the pelvis and end up flexing when they should be hinging and hinging when they should be flexing. If you’re able to pick and control which was you perform the movement, that’s what people should be aspiring to 🔥

[@atalantak9205]

Can someone elaborate on the differences between leg raises on the floor and sit ups?

[@kyb9623]

convinced!

[@Dave-lx3vt]

Please, please add that t-shirt to your shop.

[@hatemelkhateb6222]

Daily push up is good like 200 reps ? If I'm training from home , it's gonna build pushing muscles? I'm doing it with pull up on door and squat

[@coreyculley]

I started doing sit ups without foot support and I still get pain in my my hip flexors. What am i doing wrong? Can you do a video of proper technique?

[@Sidehustler70]

thanks bro

[@jackrabbitism]

I remember watching a calisthenicsmovement video all about how bad sit ups are. The guy in the blue shorts demonstrates doing a whole bunch of them really exaggerating all the bad elements and demonstrating how it will trash your spine. It put me off them. Thanks for making me want to try them again.

[@Harbard940]

@@jackrabbitismTo give CalisthenicsMovement credit, most people do perform sit ups incorrectly. So it's easier to offer an alternative exercise than to teach them how to do it properly.

[@slushyslushy7777]

A good que to not pull on your neck is to just cup your ears. Doesn't hurt the neck or shoulders that way

[@salj.5459]

Or just keep your arms crossed on your chest

[@GSFremont]

fine I'll do them jeez

[@Joao-ur7ey]

I stopped doing sit ups after my upper part of butt (close to the lower back) start to bruise heavily due to the friction. I did it with a exercise mattress, clothed and etc. Nothing I tried worked to prevent the friction. It was painful asf, specially when showering.

[@ZekeForeman]

Same issue

[@kaz5150619]

HIIT and a specific diet leads to visible well it cant hurt to consider this

[@WilliamMunny-d8s]

SO if situps are THE goto ab exercise, can JEFFERSON curls be considered THE goto exercise for strengthening the spine? im not talking alot of weight here just 30 lbs is most ive ever tried?

[@zerrodefex]

So many of my back issues got better when I stopped listening to the glassbacks and embraced things like the Jefferson Curl.

[@Zaid-b6u]

Please someone tell me do i have a flattened stomach if i do 250 stiups😭🙏

[@pranakhan]

I have the same relationship with the Myotatic (?) pushup from the 4-Hour Body. Watching you perform it inspired me to reintroduce it into my workout routine

[@stephencooney1768]

Tenth! 🎉

[@shannonoliver7992]

Convinced

[@greenonion11]

Speaking of unpopular exercises, I've been curious about the tricep kickback, which you've done in the b-roll on a couple of your videos. As that is maybe the most unpopular of them all

[@pjdlol]

is it normal if it hurts my middle-upper back doing crunches?

[@SideBurns]

Nice channel name 😉

[@AjayPatel-f1c]

Jay ho

[@ExhibitJ92]

In the Air Force, sit ups were part of our fitness test. Since we had to do a certain amount within a minute, pretty sure I wasn't doing them right.

[@collegesynewave]

What would you suggest for an 11 year old who wants to lose weight I will try this version of sit ups ofc Running seems a solution too

[@TheBioneer]

For an eleven year old? Lots of playing! Sports, hobbies, playing with mates. And not stressing about it. And actually, that’s what I’d recommend for everyone.

[@collegesynewave]

@@TheBioneer Ty, the fun part is the way I agree :)

[@pikey740]

How about if you've had lower back issues due to a prolapsed disc? I do crunches while retaining an arch but have avoided sit ups as I'm now petrified of lumbar spine flexion.

[@danwinter1206]

I'm wondering about this too. My disc didn't actually herniate, but I am told it is bulging.

[@rizzwan-42069]

In my experience the ab exercises are worse than sit upsnot always though. When i follow athlean x 7 min ab workout there's more i have to be more careful not to use the hip flexors. I did straight spine sit ups ok maybe a little hip flexor or however much they play into sit ups but the next day i don't get sore hips i get sore abs. And training hip flexors is even good. Back then i thought it was bad so i avoided it. I hate the back pain planks give me though.

[@charleszhang7552]

Hi Adam, I need access to my account on your website, but I forgot my password. When I go to reset it, the link doesn’t work. Could you help me with this? Also, I sent some emails to you about this, but I never got a response back.

[@KronStaro]

sit ups ARE bad for your back, especially if you have chronic pain. they also mainly work your upper abs, will give you disproportionate cubes at the top. If your back hurts, go for LEG RAISES! Leg raises will release tension on the back and will work your lower abs.

[@TheBioneer]

Leg raises are a hip flexor exercise

[@salj.5459]

@@TheBioneer It's not mutually exclusive. They work both your hip flexors and the lower abs

[@TheBioneer]

@@salj.5459Yeah, there’s a tiny amount of bracing. And sit ups aren’t bad for your back. You do them when you, for example, sit up…

[@salj.5459]

@@TheBioneer I don't understand your response. Was that reply meant for a different comment?

[@tgdkls5891]

D'oh. I actually can't do a single one with perfect form - my feet come up and I feel it in my neck.

[@Sawaedo]

The dose makes the venom. A couple of sit ups now and then could be a nice way of training the abs, especially if we are on boxing or martial arts, and we have our arms tired.

[@elektrikmaus]

Hate ab training so much 😅

[@sfbuck415]

it's not the spine that sit-ups are rough on, but your tailbone. also, since your torso works like a lever that multiplies force, the higher you go in a sit-up the less resistance so half the movement is practically a waste.

[@salj.5459]

Then only do the bottom half. No one is forcing you to do full range of motion. Doing partials would be easier on a decline sit-up bench than on the ground though

[@sfbuck415]

@@salj.5459 wow, what an attitude. sleep it off, guy. your contrarianism doesn't make you sound as smart as you think, not when you invent a new definition of sit-up just to say they're really good and not bad.

[@salj.5459]

@@sfbuck415 Attitude? You're the one who's getting pissy. All I did was give you advice. And hanging situps are a very old exercise, so I didn't redefine anything

[@itsoracle]

How come calisthenics people have crazy jacked abs, does the l sit build muscle

[@BitterTast3]

I can't sit up without my feet coming off ground lol. Guess I'm too top heavy.

[@salj.5459]

Basic bodyweight core exercises get a lot of hate for no reason. Sit-ups, leg raises, side bends, squat thrusts, planks, and many others are quite difficult and effective when done correctly