Sit-Up (version 2)
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The sit-up (version 2) is a bodyweight core exercise that fully raises the torso from the floor to an upright seated position, targeting the iliopsoas and rectus abdominis with support from the obliques, quadriceps, sartorius, pectineous, and tensor fasciae latae. Performed with arms crossed on the chest, it removes the pulling assistance of the arms and keeps the focus on the abdominals and hip flexors. It is well suited for building core endurance and anterior trunk strength.
Sit-Up (version 2): So führst du sie aus
- 1Lie on your back with your knees bent to roughly 90 degrees and your feet flat on the floor, hip-width apart.
- 2Cross your arms over your chest, placing each hand on the opposite shoulder.
- 3Press your lower back lightly into the floor and brace your core before you begin.
- 4Exhale and curl your torso upward by first lifting your shoulder blades off the floor, then continuing to rise until your torso is fully upright and your chest is close to your thighs.
- 5Hold the top position briefly without rounding your upper back excessively.
- 6Inhale and lower your torso back to the floor under control, uncurling vertebra by vertebra until your shoulder blades touch the floor.
- 7Reset your brace and repeat for the desired number of repetitions.
Technik-Tipps
- Keep your feet flat on the floor throughout; if they lift, slow down the movement or reduce the range until your hip flexors are strong enough to stabilize.
- Initiate each rep from your abs by drawing your ribs toward your hips, rather than lunging your head and neck forward.
- Control the descent — lowering slowly increases time under tension and reduces the risk of lower back strain.
- Breathe out on the way up and in on the way down to maintain intra-abdominal pressure and protect your spine.
Häufige Fehler
- Pulling the neck forward with the chin, which strains the cervical spine and shifts effort away from the core.
- Using momentum to swing up rather than contracting the abdominals, which reduces the training stimulus and increases lower back stress.
- Anchoring or hooking the feet under a fixed object, which can increase hip-flexor dominance and reduce rectus abdominis involvement.
- Dropping back to the floor quickly at the end of each rep, which eliminates eccentric work and can cause spinal impact.
Häufig gestellte Fragen
What is the difference between sit-up version 2 and a standard sit-up?
This version is performed with arms crossed on the chest instead of placed behind the head. Removing the hand-behind-head position reduces the temptation to pull on the neck and keeps the work focused on the abdominals and hip flexors.
What muscles does the sit-up (version 2) work?
The primary muscles are the iliopsoas and rectus abdominis. The obliques, quadriceps, sartorius, pectineous, and tensor fasciae latae assist in stabilizing and completing the movement.
Are sit-ups safe for the lower back?
For most people, sit-ups are safe when performed with controlled movement and a neutral spine. Those with existing lower back issues should consult a healthcare professional, as the hip-flexor loading involved can aggravate certain conditions.
How many sit-ups should I do per set?
For general core endurance, sets of 10 to 20 reps are common. If you can exceed 20 reps with good form, slow the tempo or add a pause at the top to increase difficulty before adding more reps.
