Recommended Number of Sit Ups for Beginners

When you think of sit-ups, you may visualize an exercise that targets your abdominal muscles exclusively. Though you work your abs when doing sit-ups, you also engage and strengthen the hip flexor muscles. The American Council on Exercise recommends completing eight to 12 repetitions of any strength training exercise when you first start out. In addition to doing the recommended number of sit-ups you also want to use proper form while continuing to challenge your muscles as you grow stronger.

  1. Sit it Up Suitably

    • To perform sit-ups properly, lie on your back with your feet flat and 1 to 12 inches apart. Bend your knees to a 90-degree angle and place your hands behind your head. Have someone hold your feet in place so that your heels never leave the ground. Exhale as you engage your abdominal muscles and lift your torso so that the base of your neck is in line with the bottom of your spine. Inhale as you lower your body back until your shoulder blades hit the floor.

    Ready Your Mid-Region

    • When you initially try your first set of sit-ups, you may not have the muscular strength to do eight reps -- you might even struggle to do one. If this is the case, try abdominal crunches to strengthen your abs until you become strong enough to do full-range sit-ups. Do eight to 12 crunches just like you would sit-ups but without lifting your upper body to a full vertical position. Simply lift until your shoulder blades come off the floor and then lower back down.

    Help Your Hip Flexors

    • You can also prepare for sit-ups by strengthening your hip flexors. Lunges are an effective exercise to strengthen these muscles. Place your hands on your hips and take a giant step forward with your right foot until your left heel naturally lifts from the ground. Making sure your right knee does not go past your toes, bend both knees so that your left knee lowers straight down towards the floor without actually touching the floor. Straighten both legs to complete one lunge. Complete a set of eight to 12 lunges on both sides.

    Do it Safely

    • When your abdominal muscles and hip flexors are strong enough to perform a set of sit-ups, put a few safety tips in place to minimize your risk of injury. Warm up by marching in place or walking around the block for five minutes. Maintain a light touch on your head and keep your elbows to the side so that you do not pull or strain your neck. Move slowly, with control and without momentum so your muscles are doing the work, and gradually increase the number of repetitions as you get stronger.