Are You Supposed to Lay Flat When You Do Sit Ups?

If sculpting beach-worthy abs sits at the summit of your list of fitness goals, don't get overwhelmed by the number of exercises you can do to accomplish this. Keeping your workout simple with exercises such as sit-ups is an effective way to build stronger abs. When you perform this exercise, you begin with your upper body flat on the floor, but you don't remain in the position for long.

  1. Starting Position

    • In the starting position for sit-ups, the area of your body between your glutes and your head remains flat on the ground. To prepare for this exercise, lie on the floor on your back and bend your legs. If desired, tuck your toes under a heavy object to help keep your feet planted during the exercise. Allow your glutes, back, shoulders and head to lie flat on the floor. Bend your arms and interlock your hands behind your head.

    Exercise Execution

    • As you prepare to perform a sit-up, contract your abs. Imagine pulling your navel toward your spine. With your core tight and your back straight, lift your upper body off the floor and, while keeping your feet planted, pull your shoulders toward your knees. Stop when your upper body and thighs form a "V" shape and then lower your upper body back to the starting position on the floor.

    Breathing and Muscles

    • Proper breathing during the execution of any exercise is important. Although it might be tempting to hold your breath, doing so can elevate your blood pressure. Exhale as you lift your upper body off the floor and inhale as you return to the starting position. Though the target muscle of sit-ups is your rectus abdominis, this exercise involves a number of other muscles, including the iliopsoas, obliques, sartorius and rectus femoris.

    Sit-up Considerations

    • You might think that performing an hour of sit-ups daily will help you get a strong set of abs sooner, but the American Council on Exercise warns against overtraining your core. Because your abs require recovery time, taking a day off between ab workouts is ideal. The ACE suggests 10 to 25 reps in each set. Do no more than three sets in your ab workout. On his website, trainer Davey Wavey advises never training your muscles if they're still sore from a previous workout.