Ab Mat Sit-up
Execution Guide
- Place the ab mat behind your lower back and lie back over it.
- Bend your knees with feet flat on the floor.
- Extend your arms overhead or cross them over your chest.
- Contract your abs to sit all the way up.
- Lower yourself back over the mat with control.
Range of Motion
Full extension over the mat to a fully seated position.
Common Mistakes to Avoid
- ×Using hip flexors to pull yourself up instead of the abs
- ×Throwing the arms forward for momentum
- ×Not controlling the descent
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Develop upper abdominal strength with increased range of motion
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Ab Mat
Anatomy
Primary
Rectus Abdominis
Secondary
Hip FlexorsObliques