Sit-ups on the floor

To achieve the correct body position for abdominal exercises, start by lying on your back on the ground. Your legs should be approximately a foot's width apart. You can either slightly bend your legs in front of you or keep them elevated in the air. Your thighs and lower legs should form an angle of less than 90 degrees. Depending on the variation, your arms can be positioned alongside your body, in front of your chest, or even behind your head for experienced athletes. Now, engage your muscles to begin the execution of the movements.

The position of your arms can vary based on preference. For example, you can cross your arms in front of your chest or hold them directly beside your head. Choose the variation that feels most comfortable for you. Only experienced athletes should cross their arms behind their heads, as lifting the head using arm strength should be strictly avoided.

Movement execution

At the start of the exercise, lift your upper body. You can, for instance, hold your hands in front of your head. Your arms should generally be positioned alongside your body. Exhale while lifting and ensure that your back doesn't arch too strongly. The strength should originate exclusively from your abdominal muscles. Only the upper body should move. Avoid support from your thighs or jerky movements. When your upper body is upright, you have reached the end position. Inhale as you slowly return to the starting position.

Additionally

In this variation of traditional sit-ups, your legs are raised in the air. In the starting position, they are not entirely parallel to the ground but slightly bent. Your hands can be clasped behind your head. During the exhalation, you lift your upper body, engaging your entire abdominal muscles. The movement is executed in a way that your body forms an angle of approximately 45 degrees to the ground. Subsequently, you briefly hold this end position and return to the starting position when inhaling, with your upper body not making full contact with the ground.

Moreover

The last described variation is a subject of debate. Here, you secure your feet under a support, such as a chair or the footrest of a weight bench. Initially, you also lie flat on the ground and possibly clasp your hands in front of your chest. While inhaling, you raise your upper body, and the secured feet provide additional stability. Once you achieve an upright position, you lower your upper body back down.

This variation of the exercise reduces the resistance on the abdominal muscles, as the feet act as a supportive element. It seems to be more effective when pressing the heels to the ground.

Stressed muscles and common mistakes

You can find additional information about the muscles involved and typical errors in performing floor Sit-Ups on the website dedicated to Sit-Ups.

Alternative variants to sit-ups on the floor

For more diversity in your training, there are other exercises and variations of floor Sit-Ups that you can try.