---
title: Sit Up
date: 2026-03-03T14:56:00+11:00
author: Walker Designs
canonical_url: "https://fitnesstrails.com.au/sit-up"
section: Site Content
---
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3. Sit Up
 
#  Sit Up 

Available in:

Australian Hardwood Range  
Recycled Plastic Range

 ![Logo Icon](/assets/images/logo-icon-outline-blue.svg) 

 ![Sit Up Push Up and Highland Low Bar Hardwood](https://fitnesstrails.com.au/volumes/images/Products/hardwood/_1800x1000_crop_center-center_80_none/SITUPPUSHUP-HIGHANDLOWBARwood.webp) 

 ![Sit Up Push Up High and Low Bar  Plastic](https://fitnesstrails.com.au/volumes/images/Products/composite-plastic/_1800x1000_crop_center-center_80_none/9145/SITUP-PUSHUP-HIGH-AND-LOW-BAR.webp) 

 

 

 

 

 

 

 

  The sit-up is an exercise specifically engineered to develop abdominal endurance, trunk flexion, and core functional strength. By requiring a deliberate, rhythmic movement to overcome gravity from a supine position, it serves as a foundational tool for athletes looking to improve their midsection stability and overall postural control.

The movement primarily functions as a core powerhouse, placing intense demand on the rectus abdominis and the hip flexors (specifically the iliopsoas). These muscles work in unison to lift the torso toward the knees and regulate the descent, ensuring a consistent tension that builds significant muscular definition and pulling power.

Beyond the abdominals, the exercise incorporates critical secondary muscle groups like the obliques, which engage to maintain a balanced alignment and prevent lateral swaying, and the transverse abdominis, which compresses the internal organs to provide a rigid internal foundation for a successful repetition.

 

 

 

 ![Wooden trail stretch](https://fitnesstrails.com.au/volumes/images/Projects/_1181x787_fit_center-center_70_none_ffffff/9751/Wooden-trail-stretch.webp) 

 

 

 

 

 

 

 

 ## Specifications

  [  ![Push up end profile](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2100x1350_crop_center-center_none/10970/push-up-end-profile.webp) ](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2048xAUTO_crop_center-center_70_none/10970/push-up-end-profile.webp)  

  [  ![Push up top profile](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2100x1350_crop_center-center_none/10972/push-up-top-profile.webp) ](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2048xAUTO_crop_center-center_70_none/10972/push-up-top-profile.webp)  

  [  ![Push up side profile](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2100x1350_crop_center-center_none/10971/push-up-side-profile.webp) ](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2048xAUTO_crop_center-center_70_none/10971/push-up-side-profile.webp)  

 

 

 

 

 

 

 

 

 

 

 

 

 ## Instructions

 

 

 

 ![Sit up illustration](https://fitnesstrails.com.au/volumes/images/Illustrations/sit-up-illustration.svg) 

 

 

 

### SIT UP

Lie on bench, knees bent  
Feet flat or raised  
Cross arms or touch temples  
Curl up towards knees  
Lower slowly back to starting position   
Repeat to your level

**TARGET REPS**

 ![Easy level](/assets/images/green-circle.svg) 5-7 

 ![Easy level](/assets/images/blue-square.svg) 10-12 

 ![Easy level](/assets/images/black-diamond.svg) 20 

 

 

 

  

 

 

 

 

 

 

 

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