Sit-ups are one of the most effective and versatile exercises to build core strength, and they’ve been around for a reason—they work! But here’s the thing: As your fitness level improves, so should the difficulty of your sit-ups. Sticking to the same old routine won’t cut it if you want to keep seeing results. The good news? You can ramp up the challenge with various sit-up variations that target different parts of your abs, from your lower belly to your obliques, and keep your core guessing.
Now, let’s talk about intent. When training your core, it’s easy to fall into the trap of just “going through the motions.” But to truly strengthen your abs, you need focused, controlled movements. Engaging your core with purpose will give you far better results than mindlessly pumping out reps. Quality over quantity is essential here. Each movement should feel deliberate, as if your muscles are working overtime to fire up and engage.
This article breaks down sit-up variations for every fitness level—beginner, intermediate, and advanced. Whether you’re just starting or looking to challenge yourself with next-level core moves, I have you covered with step-by-step instructions, suggested sets, and reps.
Beginner
These core exercises are perfect if you’re just starting out. They’re straightforward, focus on proper technique, and will help you build a solid foundation.
Variation #1: Standard Sit-up
Sit-ups are a timeless classic that targets your rectus abdominis, helping to improve core strength and endurance.
How To Do It:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head or across your chest.
- Engage your core and sit up, bringing your chest toward your knees.
- Slowly lower back down to the starting position.
Suggested Sets and Reps: 3 sets of 12-15 reps
Variation #2: Bicycle Crunch
This dynamic movement works both your upper and lower abs and the obliques.
How To Do It:
- Lie flat on your back with your hands behind your head and legs extended.
- Lift your shoulders off the ground while bringing your right knee toward your left elbow.
- Rotate your torso to meet the elbow and knee, then switch sides in a pedaling motion.
- Keep alternating sides in a controlled manner.
Suggested Sets and Reps: 3 sets of 12-15 reps per side
Variation #3: Butterfly Sit-up
This move takes the traditional sit-up up a notch by adding a greater range of motion for a deeper ab burn.
How To Do It:
- Sit on the floor with the soles of your feet together, knees bent out to the sides.
- Lie back with your arms extended overhead.
- Engage your core and sit up, reaching your hands toward your toes.
- Lower back down slowly.
Suggested Sets and Reps: 3 sets of 12-15 reps
Intermediate
Ready to level up? These moves add a challenge by incorporating more resistance and range of motion to push your core strength further.
Variation #4: Weighted Straight Leg Sit-up
Adding weight makes your muscles work harder, leading to greater strength gains.
How To Do It:
- Lie flat on your back with legs extended and a weight (like a dumbbell) held at your chest or overhead.
- Engage your core and sit up, keeping the weight pressed in front of you or overhead.
- Lower back down with control, keeping your legs flat on the floor.
Suggested Sets and Reps: 3 sets of 10-12 reps
Variation #5: V-up
The V-up engages your upper and lower abs in a single, explosive movement.
How To Do It:
- Lie flat on your back, legs straight, and arms extended overhead.
- Simultaneously, lift your legs and upper body to meet in the middle, forming a “V” shape.
- Lower back down without letting your legs or arms touch the ground.
Suggested Sets and Reps: 3 sets of 10-12 reps
Variation #6: Anchored Reverse Crunch
This move targets the lower abs while keeping your upper body stable.
How To Do It:
- Lie on your back and hold onto a sturdy surface (like a bench or pole) behind your head.
- Lift your legs so they’re perpendicular to the floor, knees slightly bent.
- Engage your lower abs and lift your hips off the floor, bringing your knees toward your chest.
- Lower your hips back down slowly without letting your feet touch the ground.
Suggested Sets and Reps: 3 sets of 12-15 reps
Advanced
These exercises require serious core control, coordination, and strength. Get ready for a major challenge!
Variation #7: Weighted V-up
Take your V-ups to the next level by adding a weight, making your core work even harder.
How To Do It:
- Lie flat on your back with a weight held in both hands overhead.
- Lift your legs and upper body simultaneously to meet the weight with your feet at the top.
- Lower back down with control, keeping the weight above your head.
Suggested Sets and Reps: 3 sets of 8-10 reps
Variation #8: GHD Sit-up
The GHD sit-up uses a Glute-Ham Developer machine to give your core an intense workout with a much bigger range of motion.
How To Do It:
- Secure your feet in the GHD machine and let your body hang back, creating a full extension.
- Engage your core and sit up until your torso is fully upright.
- Lower yourself back down until you’re parallel to the floor or slightly below.
Suggested Sets and Reps: 3 sets of 8-10 reps
Variation #9: Sprinter Crunch
This explosive movement mimics a sprinter’s stride, engaging both your core and hip flexors.
How To Do It:
- Start lying flat on your back with arms extended overhead and legs straight.
- Explosively bring one knee toward your chest while sitting up and reaching your opposite arm toward that knee.
- Return to the starting position and repeat on the other side, alternating like you’re sprinting.
Suggested Sets and Reps: 3 sets of 10 reps per side
Variation #10: Dragon Flag Sit-up
Made famous by Bruce Lee, the dragon flag sit-up is the ultimate test of core strength, targeting every muscle in your abs.
How To Do It:
- Lie on your back, holding onto a sturdy surface behind your head.
- Lift your legs and hips off the ground, keeping your body straight as a plank.
- Slowly lower your legs back down while maintaining that straight body position, stopping just before your hips touch the floor.
- Lift back up and repeat.
Suggested Sets and Reps: 3 sets of 6-8 reps
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