Best Sit Ups Abs Workouts to Build a Six Pack and Strong Core

Sit Ups Abs Workouts are a great way to build a strong core and great abs.

This article provides an extensive deep dive into the movement so that you can learn everything you want to know, then put that into practice with our selection of 30 Sit Ups Abs Workouts.

Contents

1. Benefits of Sit Ups
2. How to do Sit Ups
3. What muscles do Sit Ups work
4. Sit Ups Abs Workouts
5. Variations
6. Alternatives
7. Sit Ups Abs Workouts FAQs

Good luck and have fun.

What are the Benefits of Sit Ups Abs Workouts?

The Sit Up is an isolation exercise so it trains a certain muscle group in isolation, in this case the rectus abdominis. It is primarily a core exercise.

The movement activates your core and stimulates muscle development when trained in the right way.

Sit Up Abs Workouts will help you build a six pack.

If you are working on six-pack abs, it makes sense to include the Sit Up into your training.

Besides the visual appeal, strong abs have other advantages.

In collaboration with the back muscles, they stabilize and support the spine. They also lead to improved posture and help to prevent an overarched back and other back problems.

In addition, a well-trained core will enhance balance, coordination, movement and muscle tone.

This will benefit your performance in all kinds of sports, from kayaking and climbing to weightlifting and yoga.

How to do a Sit Up

For the correct Sit Up, follow these simple step-by-step instructions:

Lie with your back flat against the floor and your knees bent

keep your legs open about hip-width and place the soles of your feet flat on the floor

Cross your arms across your chest or position them so that the tips of your fingers touch the temples of your head

Inhale. Tense your core and sit up. Stay in control by lifting your upper body slowly from the floor. Bend your hips and maintain a neutral spine

Whilst exhaling slowly, guide the upper body toward your thighs. Keep tension in your core at all times

Pause at the top, squeeze the abs then slowly return to the starting position

Sit Ups Technique Tips

There are a variety of options for the arms.

Beginners can lay the arms down by their sides and simply lift them off the floor as much as possible whilst performing the movement. The arms will help to balance the body in this position.  

More experienced athletes can cross them in front of the chest or hold the fingertips to the temples (as described above).

Make sure to maintain a neutral, straight spine. A slight flexion in the lower back is perfectly normal to reduce strain on the hip flexor.

Pull your shoulder blades back and down and tuck your chin in towards your chest.

Don’t ever pull the head up using force from the hands. This can injure the neck.

All movement should be generated and controlled by the core.

If you find the movement too difficult. Try tucking your feet under a weight or other object to give you a firm base.

What Muscles do Sit Ups Work?

Sit Ups primarily target the rectus abdominis muscles (abs). They also test and improve the oblique and deep core muscles.

The lateral abdominal muscles are responsible for rotation in the upper body and contribute to a narrow waist and defined abs.

The hip flexor is used during extension. It causes flexion and is also responsible for outward rotation (external rotation).

The pyramidal muscle is a triangular skeletal muscle that is anterior to the rectus abdominis. It strengthens the connection between the abdominal and pelvic floor muscles.

Sit Ups Abs Workouts

Add these Sit Ups Abs Workouts into your training.

Workout 1

EMOM for 20 minutes

• 4 Burpees
• 6 Air Squats
• 8 Sit Ups

Each minute, perform 4 Burpees, 6 Air Squats, and 8 Sit Ups as quickly as possible. Repeat this 20 times, every minute on the minute (EMOM) until 20 minutes is up.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Air Squats, and 8 Sit Ups, you have the remaining 20 seconds to rest until the next minute starts.

Score is the total number of repetitions completed before the 20-minute clock stops.

Scaling Options

Reduce the repetitions by half, and therefore extend your rest times for each minute.

Beginner

EMOM for 20 minutes

• 2 Burpees
• 3 Air Squats
• 4 Sit Ups

Workout 2 – Baseline

For Time

• 500 metre Row
• 40 Air Squats
• 30 Sit Ups
• 20 Push-Ups
• 10 Pull-Ups

CrossFit recommends you re-test this every 3 months. With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last rep of Pull-Ups is completed.

Tips and Strategy

This benchmark workout is low volume, high speed.

The athlete should pick a very strong pace that they can maintain on the Row, and then blast through the Air Squats, Sit Ups, Push-Ups, and Pull-Ups.

Go as unbroken as possible. Warm up for at least 20 minutes prior to “Baseline” (athlete should already be sweating prior to the start) to ensure that they can reach proper intensity.

Don’t hold back today.

Intended Stimulus

This WOD should feel extremely uncomfortable and very fast. It should sort of feel like a mile-long sprint.

By the end of this workout, the athlete should need several minutes to recover their breath and feel normal again.

Scaling Options

One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.

As needed, scale the skill level (see: Push-Up Scaling | Pull-Up Scaling) to prioritize speed. However, if the athlete can perform the movements as prescribed—even if done slowly—they should go Rx.

Beginner

For Time

• 500 Metre Row
• 40 Air Squats
• 30 Sit Ups
• 20 Knee Push-Ups
• 10 Ring Rows

Workout 3

For Time

• 100 Kettlebell Swings (24/16 kg)
• 100 Sit Ups
• 100 Air Squats
• 100 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last repetition of Push-Ups is completed.

Workout 4 – Deck of Death

Complete the Deck for Time

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Push-Ups

Diamonds = Sit Ups

Clubs = Air Squats

Spades = Box jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 15 Burpees

Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 10, Aces = 11).

Don’t have a deck of cards handy? Check out the ‘Draw a Card’ app (iOS)‘.

Score is the time it takes to complete the work dictated by all 54 cards.

Tips and Strategy

To minimize transition times and keep moving you may pick all cards in advance to determine the whole workout or have someone else choose the cards one-at-a-time before you’re ready for the next movement.

Alternative Versions

The movements above are one example but any five movements (and any equipment – or no equipment) may be used.

To design your own version of the workout, select five movements that correspond to each of the four suits (Clubs, Diamonds, Hearts, Spades) plus Jokers in a standard 52-card deck of playing cards. Jokers are typically a longer movement or higher-rep movement.

Sit Ups Abs Workouts 5

For Time

Buy-In:

• 250 metre Run

Then, 5 Rounds of:

• 10 Lunges
• 10 Air Squats
• 10 Sit Ups
• 8 Burpees

Cash-Out:

• 250 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 metre Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit Ups, and 8 Burpees.

To complete the workout, athlete must complete the cash-out of 250 metre Run.

Score is the time on the clock when the cash-out of 250 metre Run is completed.

Sit Ups Abs Workouts 6

For Time

• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit Ups
• 150 Air Squats

With a running clock, complete the prescribed work as fast as possible (“For Time”).

Score is the time on the clock when the last round of Air Squats is completed.

How do you perform the workout?

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

How do you score the workout?

Score is the time it takes you to complete all the repetitions—650 reps in total.

What are the tips and strategy to use for the workout?

Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement.

What is the intended stimulus?

This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (Burpees, Push-Ups, Lunges, Sit Ups, and Air Squats) you should move constantly and take very little rest.

If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level so you can move continuously. Long rest breaks will reduce the intended intensity of this WOD.

Beginner A

• 10 Burpees
• 10 Burpees
• 15 Push-Ups

• 10 Burpees
• 15 Push-Ups
• 20 Lunges
• 10 Burpees
• 15 Push-Ups
• 20 Lunges
• 25 Sit Ups
• 10 Burpees
• 15 Push-Ups
• 20 Lunges
• 25 Sit Ups
• 30 Air Squats

Beginner B

• 10 Burpees
• 10 Burpees
• 15 Incline Box/Bench Push-Ups
• 10 Burpees
• 15 Incline Box/Bench Push-Ups
• 20 Lunges
• 10 Burpees
• 15 Incline Box/Bench Push-Ups
• 20 Lunges
• 25 Anchored Sit Ups
• 10 Burpees
• 15 Incline Box/Bench Push-Ups
• 20 Lunges
• 25 Anchored Sit Ups
• 30 Air Squats

Workout 7 – Annie

50-40-30-20-10 Reps For Time

• Double-Unders
• Sit Ups

Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit Ups. Then 40 Double-Unders, followed by 40 Sit Ups. Then 30 of each. Then 20 of each. Then 10 of each.

Score is the time it takes to complete all 300 repetitions.

Good Times for “Annie”

– Beginner: 10-12 minutes

– Intermediate: 8-10 minutes

– Advanced: 7-8 minutes

– Elite: <6 minutes

Tips and Strategy

Go fast but stay efficient.

Use good form to avoid burning out and tripping on the Double-Unders. Break if necessary in the earlier rounds. Try to sprint and go unbroken in the last three rounds.

Intended Stimulus

This fast workout is a descending rep couplet, intended to be a sprint. At the end of “Annie,” you should feel like you just ran a really fast 2K.

Keep it under 10 minutes to maintain the integrity of the WOD.

This is not a time to practice your Double-Unders–scale to Single-Unders if you’re not proficient at doubles yet.

Scaling Options

This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.

If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of Sit Ups aren’t available to you yet, reduce the volume.

When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 Sit Ups, for example, by dropping the volume to 25 perfect, full range of motion reps.

50 Crunches or half Sit Ups aren’t nearly as beneficial as the full range of motion full Sit Up.

Intermediate

30-25-20-15-10

• Double-Unders
• Sit Ups

Beginner

30-25-20-15-10

• Single-Unders
• Anchored Sit Ups

Sit Ups Abs Workouts 8

Five Tabatas in 24 minutes

• Tabata Row
• Tabata Air Squats
• Tabata Pull-Ups
• Tabata Push-Ups
• Tabata Sit Ups

1 minute Rest between each Tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Sit Ups Abs Workouts 9

6 rounds

• 6 KB Deadlifts
• 6 Down ups
• 6 KB Russian Swings
• 6 H/R Push Ups
• 6 Lunges
• 6 Butterfly Sit Ups

You are aiming to work with the heaviest kettlebell possible

Score = Time taken plus Add 1 second to the total time for every lbs lighter the Kettlebell is than the athlete’s bodyweight

Workout 10

5 Rounds for Time

• 15 Kettlebell Swings (75/55 lb)
• 10 Lunges
• 15 calorie Assault Air Bike
• 10 Push-Ups
• 15 Sit Ups
• 10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)

Workout 11

For Time

• 50 Air Squats
• 10 Burpees
• 40 Sit Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 10 metre Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit Ups
• 10 Burpees
• 50 Air Squats

With a running clock, as fast as possible perform the work in the order written.

Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.

Good Times for the Workout

– Beginner: 18+ minutes

– Intermediate: 15-17 minutes

– Advanced: 12-14 minutes

– Elite: <11 minutes

Tips and Strategy

In a chipper WOD like this there are so many movements that you probably won’t experience major muscle fatigue at any given point.

Use that to your advantage and go fast and as unbroken as possible.

Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.

Intended Stimulus

This Sit Ups Abs Workout should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.

After the workout you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first book.

Scaling Options

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage.

If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner

For Time:

• 40 Air Squats
• 5 Burpees
• 30 Sit Ups
• 5 Burpees
• 20 Lunges (alternating legs)
• 5 Burpees
• 10 Kettlebell Swings (35/26 lb)
• 5 Burpees
• 10 metre Bear Crawl
• 5 Burpees
• 10 Kettlebell Swings (35/26 lb)
• 5 Burpees
• 20 Lunges (alternating legs)
• 5 Burpees
• 30 Sit Ups
• 5 Burpees
• 40 Air Squats

Sit Ups Abs Workouts 12

3 Rounds for Time

• 15 Dumbbell Sit Ups (50/35 lb)
• 20 Dumbbell Russian Twists (50/35 lb)
• 10 Right Side Plank with Hip Raises
• 10 Left Side Plank with Hip Raises
• 10 V-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of V-Ups is completed.

Scaling

Bodyweight

3 Rounds for Time

• 15 Sit Ups
• 20 Russian Twists
• 10 Right Side Plank with Hip Raises
• 10 Left Side Plank with Hip Raises
• 10 V-Ups

Scaled

3 Rounds for Time

• 15 Sit Ups
• 20 Russian Twists
• 10 Right Side Plank with Hip Raises
• 10 Left Side Plank with Hip Raises
• 10 V Crunches

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Workout 13

10 Rounds for Time

• 10 Burpees
• 10 Air Squats
• 10 Push-Ups
• 10 Sit Ups

Time Cap: 30 minutes

This is a pure bodyweight (“Gymnastics“) workout that consists of 10 rounds of 10 Burpees, 10 Air Squats, 10 Push-Ups, and 10 Sit Ups.

Try to find a (slower) pace that you can maintain for the entire 10 rounds. The time cap for the workout is 30 minutes.

Score is the time on the clock when the last round of the Sit Ups is completed.

Scaling Options

Intermediate

8 Rounds for Time

• 10 Burpees
• 10 Air Squats
• 10 Push-Ups
• 10 Sit Ups

Time Cap: 30 minutes

Beginner

5 Rounds for Time

• 10 Burpees
• 10 Air Squats
• 10 Push-Ups
• 10 Sit Ups

Time Cap: 30 minutes

Sit Ups Abs Workouts 14

10-9-8-7-6-5-4-3-2-1

• Burpees
• Jump Squats
• Push Ups

20 sit ups between each round.

This workout can be done anywhere with little or no equipment.

Choose the right bicep curl bar for you

Workout 15

For Time

• 1 to 10 to 1 Reps (Pyramid with Multipliers) of:
• 1 Burpee
• 2 Mountain Climbers
• 3 Sit Ups

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers.

So, for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit Ups.

Then you go back to 9 and work your way down to 1.

The burpees are straight forward, just standard Burpee, get on the ground so your chest touches, get up, jump and clap overhead.

The mountain climbers are alternating and split reps, the goal is to take a big jump step and land with your front foot as close to your hand while in the Push-Up position.

If the round calls for 20 Mountain Climbers, that would be 10 on each leg alternating for 20 total.

The Sit Ups are meant to be regular AbMat Sit Ups, but those can be scaled according to athlete needs and abilities.

Score is the time on the clock when the last level of the pyramid is completed.

Tips and Strategy

Don’t get over zealous on the way up.

It is easy to be lured into a false sense of security on the way up, feeling like you are crushing levels, but the higher levels are a significant workload, so save some energy for the back half!

Intended Stimulus

This one should be a mental grind as the reps get higher, but should feel rewarding and motivating as the reps come back down on the back side.

The movements are set up in a way to where you shouldn’t be risking failure on anything and should be able to keep moving.

Scaling

Scale the peak number of the pyramid if 10 is too high. Athletes can scale Mountain Climbers to Step-Ups or Lunges, and Sit Ups are meant to be AbMat Sit Ups but can be scaled to feet anchored Sit Ups, or regular Crunches as needed.

Workout 16 – The Longest Mile

4 Rounds for Time

• 10 Burpees
• 100 metre Run
• 10 Air Squats
• 100 metre Run
• 10 Push-Ups
• 100 metre Run
• 10 Sit Ups
• 100 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of 100 metre Run is completed.

Sit Ups Abs Workouts 17 – Barbara

5 Rounds for Time

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit Ups
• 50 Air Squats
• 3 minutes Rest

Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3-minute Rest. Time each round for reference and pacing purposes.

Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3-minute Rest period after Round 5 in your overall score.)

Good Times for “Barbara”

– Beginner: 50+ minutes

– Intermediate: 40-49 minutes

– Advanced: 30-39 minutes

– Elite: <29 minutes

Tips and Strategy

Go fast and as unbroken as possible. If you need to break the reps into sets, do a descending/cascading rep scheme so the volume decreases as you go through the sets. For example, during the sets of Push-Ups: 12, 8, 6, 4.

Intended Stimulus

When athletes see that there is built-in Rest in “Barbara,” they mistakenly believe that this workout will be easier than others; but in fact, “Barbara” is harder, because you can (and should) go uncomfortably fast during the “working” portion of the WOD.

You should feel your arms, legs, and lungs burn deeply every time you enter a 3-minute rest period, which should fly by, making you question whether or not your clock is working properly.

Scaling Options

“Barbara” is meant to be done fast and relatively unbroken.

This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 minute rest period.

To maintain the integrity of Barbara, scale the volume and/or the skill level so you can speed through the movements.

Intermediate

5 Rounds for Time

• 10 Pull-Ups
• 20 Push-Ups
• 30 Sit Ups
• 40 Air Squats
• 3 minutes Rest

Beginner

5 Rounds for Time

• 10 Ring Rows
• 15 Bench/Incline Push-Ups
• 20 Anchored Sit Ups
• 25 Air Squats
• 3 minutes Rest

Workout 18 – Angie

For Time

• 100 Pull-Ups
• 100 Push-Ups
• 100 Sit Ups
• 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie”

– Beginner: 26-35 minutes

– Intermediate: 21-25 minutes

– Advanced: 15-20 minutes

– Elite: <14 minutes

Tips and Strategy

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it.

When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.

Intended Stimulus

“Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the Sit Ups and air squats.

Unlike many CrossFit®-style workouts, “Angie” actually gets easier as the time ticks on.

Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least.

Intermediate

For Time

• 50 Pull-Ups
• 50 Push-Ups
• 50 Sit Ups
• 50 Air Squats

Beginner

2 Rounds for Time

• 30 Ring Rows
• 30 Incline/Bench Push-Ups
• 30 Anchored Sit Ups
• 30 Air Squats

Sit Ups Abs Workouts 19 – Blackjack

For Time

• 20 Push-Ups, 1 Sit Up
• 19 Push-Ups, 2 Sit Ups
• 18 Push-Ups, 3 Sit Ups
• …continue this pattern until…
• 2 Push-Ups, 19 Sit Ups
• 1 Push-Up, 20 Sit Ups

With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit Ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of Sit Ups is completed.

Tips and Strategy

Push-Ups will be the crux of this workout.

Break the reps up into small sets from the beginning—even if the athlete feels fresh—to avoid burnout in the later rounds.

Never go to failure on the Push-Ups.

And beware: it might seem like a good idea to go fast in the Sit Ups to make up time, but if the athlete goes too fast, the core will be too taxed to perform the requisite number of Push-Ups.

Keep the pace moderate throughout to be successful in “Blackjack.”

Intended Stimulus

“Blackjack” is all about muscular fatigue and overload.

The athlete should feel severely taxed in the upper body and core.

The challenge: Find the balance between achieving a great score and burning out before the work is done.

Scaling Options

Scale the volume (total number of reps) and/or the skill level of the Push-Ups (see: Push-Up Scaling) to move smoothly throughout the workout.

Long rests won’t allow the athlete to achieve adequate hypertrophy (muscle growth). Suggested rule of thumb for “Blackjack”: If the athlete can’t currently perform 20 unbroken Push-Ups, the movement should be scaled.

Beginner (A)

For Time

• 20 Knee Push-Ups, 1 Sit Up
• 19 Knee Push-Ups, 2 Sit Ups
• 18 Knee Push-Ups, 3 Sit Ups
• …continue this pattern until…
• 2 Knee Push-Ups, 19 Sit Ups
• 1 Knee Push-Up, 20 Sit Ups

Beginner (B)

For Time

• 15 Push-Ups, 1 Sit Up
• 14 Push-Ups, 2 Sit Ups
• 13 Push-Ups, 3 Sit Ups
• …continue this pattern until…
• 2 Push-Ups, 14 Sit Ups
• 1 Push-Up, 15 Sit Ups

Workout 20

Buy-In: 20 Burpees

EMOM for 20 minutes

• Minute 1: 15/12 calorie Row
• Minute 2: 20/15 Plate Ground-to-Overheads (20/10 kg)
• Minute 3: 20/15 Sit Ups
• Minute 4: 6/4 Devil Press Thrusters (2×16/12 kg)
• Minute 5: Rest
• Repeat x 4

EMOM for 20 minutes

• Minute 1: 6 Kettlebell Deadlifts + 6 Kettlebell Swings + 6 Kettlebell Thrusters (24/20 kg)
• Minute 2: 50 Single-Unders
• Minute 3: 12 Alternating Dumbbell Snatches (24/20 kg)
• Minute 4: 10/6 Up-Downs
• Repeat x 5

Buy-Out: 18 Burpees

The workout starts with a buy-in of 20 Burpees. Then in the next 40 minutes, every minute on the minute (“EMOM“) perform the prescribed work in the order written.

To complete the workout, perform the buy-out of 18 Burpees.

Score is the total number of repetitions completed at the end of the workout.

Workout 21 – Fatal 40

For Time

• 40 Wall Ball Shots (20/14 lb)
• 40 Hang Cleans (95/65 lb)
• 40 Pull-Ups
• 40 Deadlifts (95/65 lb)
• 40 Push-Ups
• 40 Box Jumps (24/20 in)
• 40 Kettlebell Swings (1.5/1 pood)
• 40 Toes-to-Bars
• 40 Air Squats
• 40 Hang Snatches (95/65 lb)
• 40 Double-Unders
• 40 Sit Ups
• 40 Burpees
• 400 metre Run at start and after each 40-rep movement

With a running clock, as fast as possible perform the prescribed work in the order written. Complete a 400-metre Run at the start and after each 40-rep movement. Total run distance is 3.5 miles.

Score is the time on the clock when the last 400-metre Run is completed.

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Workout 22 – Maupin

4 Rounds for Time

• 800 metre Run
• 49 Push-Ups
• 49 Sit Ups
• 49 Air Squats

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

Workout 23

For Time

• 1 mile Run
• 100 Elbow Plank Push-Ups
• 150 Sit Ups
• 100 Burpees
• 150 Lunges

Workout 24

3 Rounds for Time

• 30 Sit Ups
• 30 Air Squats
• 30 Burpees

With a running clock, complete 3 rounds of the prescribed work in the order written as fast as possible (for time).

Score is the time on the clock when the last round of the Burpees is completed.

Sit Ups Abs Workouts 25

EMOM in 21 minutes

• Minute 1: 20 Push-Ups
• Minute 2: 25 Sit Ups
• Minute 3: 35 Air Squats
• Repeat 7x

On a 21-minute clock, every minute on the minute (EMOM) complete the prescribed work. Minute 1 is 20 Push-Ups, then minute 2 is 25 Sit Ups, and minute 3 is 35 Air Squats. Repeat this pattern 7 times.

Score is the total number of repetitions completed before the 21-minute clock stops.

Sit Ups Abs Workouts 26

AMRAP in 21 minutes

• 7 Burpees
• 11 Push-Ups
• 22 Kettlebell Swings (54/35 lb)

Buy-in: 65 Sit Ups

On a 21-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the number of rounds and reps completed (including Sit Ups) before the 21-minute clock stops.

Tips and Strategy

The greatest challenge of this workout is managing the muscular fatigue the athlete will endure with two back-to-back upper-body pushing movements: Burpees then Push-Ups.

Use the hips and core as much as possible during the Burpees (save the arms!) and break the Push-Ups up into small sets from the beginning.

Intended Stimulus

The workout should be light and moderately fast. The Kettlebell Swings should be light enough to go unbroken for every round.

The swings should also provide the athlete with enough upper-body recovery time so he/she can keep a strong pace during the Burpees and Push-Ups.

Remember: The pace should increase as the clock ticks on, not decrease. Find a way to pick up the pace in the last few minutes of this Memorial WOD.

Scaling Options

Scale the Push-Ups (see: Push-Up Scaling) so they can be done in small, but very fast sets. Scale the load for the Kettlebell Swings as needed so that they can be performed in one big set for every round.

Beginner

21 Minute AMRAP

• 7 Burpees
• 11 Knee Push-Ups
• 22 Kettlebell Swings (35/26 lb)

Buy-in: 65 Sit Ups

Sit Ups Abs Workouts 27

For time:

• 25 burpees
• 50 squats
• 75 sit ups
• 100 lunges
• 75 sit ups
• 50 squats
• 25 burpees

Sit Ups Abs Workouts 28

For Time

Buy-In: 1 mile Run

Then, complete:

• 10-11-12-13-13-14-16-17-18-19-20 Air Squats
• 50 metre Farmer’s Carry (2×70/50 lb)
• 9 Push-Ups
• 3 Pull-Ups
• 7 Sit Ups

Buy-Out: 1 mile Run

With a running clock, complete the prescribed work in the order written as fast as possible (for time).

Athlete will start with the buy-in of 1 mile Run.

Then, complete 10 Air Squats, 50 metre Farmer’s Carry, 9 Push-Ups, 3 Pull-Ups, and 7 Sit Ups. Continue with the same pattern for the next 10 rounds but adding 1 Air Squat after every round.

So, for the second round, complete 11 Air Squats, 50 metre Farmer’s Carry, 9 Push-Ups, 3 Pull-Ups, and 7 Sit Ups, and so on.

Finish the workout with another 1 mile Run buy-out.

Score is the time on the clock when the last mile run is completed.

Intended Stimulus

The Farmer’s Carry is intended to replicate carrying a stretcher when you are tired so they need to be as heavy as possible (AHAP).

Pick a weight for the Farmer’s Carry that’s as heavy as possible without dropping the weights each round.

Sit Ups Abs Workouts 29

5 Rounds for Time

90 seconds Single-Unders

50-40-30-20-10 Reps of:

• Alternating Lunges
• Push-Ups
• Sit Ups

Start each round with 90 seconds of jump rope (singles), then do 50 reps of each of the other movements. Start round two with 90 seconds of jump rope again, then do 40 reps of each of the other movements. Continue with the descending rep scheme for five total rounds.

Workout (Partner) 30

4 Rounds for Time (with a Partner)

• 300 metre Run (together)
• 30 Power Cleans (30 kg)
• 30 Burpees
• 30 calorie Air Bike
• 30 Air Squats
• 30 Alternating Lunges
• 30 calories Air Bike
• 30 Deadlifts (30 kg)
• 30 Ball Slams (9/6 kg)
• 30 calorie Air Bike

Buy-Out: 300 AbMat Sit Ups

With a running clock, as fast as possible complete the prescribed work in the order written with a partner for 4 rounds. The prescribed weight for the Deadlifts is 30 kg for both men and women.

Score is the time on the clock when the 300 Sit Ups are completed.

Sit Up Variations

There are many Sit Up Variations that will work your core and abs in a variety of different and effective ways.

Sit Up with Twist

Begin by lying down on the mat with your legs hip-width apart. Touch your fingertips to your temples but do not use your hands to support your neck.

Inhale and brace your body.

Lift the shoulder blades off the floor slowly straighten the torso of your body upwards.

Rotate to the right hand side during the upwards movement.

Bring the left elbow to the right knee.

Exhale and return to the starting position. Repeat by twisting the opposite way and touching the opposite knee.  

This version specifically works the lateral abdominal muscles.

Sit Up with Dumbbells

For athletes, sit ups with an extra load are a great option for increasing the difficulty and stimulus of the movement.

Lie on the ground on your back with one dumbbell in each hand (alternatively a heavier dumbbell or kettlebell in front of the chest).

Inhale, brace your body then move your torso upwards.

When you reach the top, you can punch up into the air with the dumbbells or raise them above your head towards the ceiling. Both variations intensify the movement.

Exhale and return to the starting position.

Sit Up with an Exercise Ball

Instead of lying on the floor, begin this Sit Up variation by lying down on an exercise ball.

Plant your feet firmly on the floor.

Your tailbone should rest on the ball and your entire lower back needs to be supported right up to the lower section of your shoulder blades.

Your upper back should have to be supported by the muscles of your trunk and abs.

Bring your fingertips to your temples and slowly roll up with your upper body.

Maintain full control and tension at all times.

Think about pulling your navel towards the ribs.

Sit Up with a Resistance Band

This variation is ideal for beginners who want to approach Sit Ups gradually and build up strength and confidence over time.

Start by lying on the floor.

Loop a band around your feet and hold both ends with your hands.

Inhale, brace the body and perform a sit up in the same way as has been outlined above.

The force of the latex resistance band will make the whole movement easier.   

For a higher intensity you can stretch your legs straight on the floor instead of bending them.

Make sure that you don’t become reliant on the band. It is a tool that you will one day transition away from when you have built up the necessary strength.

Sit Up Alternatives

The following are all great Sit Up alternatives. Add them into your training when you want to vary the stimulus of the workout or just keep things varied and fun.

• Plank
• Mountain Climbers
• Crunches
• High Knees
• Russian Twist
• Leg Raises
• V-Ups
• Flutter Kicks

Sit Up Abs Workouts FAQs

Still can’t find what you’re looking for? Check out our Sit Ups Abs Workouts FAQs.

What is the difference between Crunches and Sit Ups?

Sit Ups and Crunches are both highly effective Abs Exercises.

Their movements are similar, as both start in the supine position with bent legs, but there are some subtle differences between the two.

The Sit Up has a longer range of motion. The Crunch has a shorter range of motion.

Crunches only involve lifting the upper back and shoulder blades from the floor and pressing the abdominal wall together by slightly rounding it, hence the term ‘crunch’.

How many Calories do Sit Ups Burn?

The number of calories that Sit Ups burn depends on many factors. These include age, gender and weight, as well as the intensity of the performance. It is difficult to generalise.

The fact is, the more muscle mass you have, the more calories you burn, even when at rest.

An important point: Your abdominal workouts are not really what’s responsible for a visible six-pack.

You cannot deliberately target weight loss straight from the belly. Weight loss will occur across the entire body (in determination with your genetics). It is impossible to only target belly fat or thigh fat for example.

The saying “abs are made in the kitchen” is true. If you want abs then your diet is a major catalyst for core definition.

Is it OK to Do Sit Ups Everyday?

Yes, go for it.

Sit Ups are easy to recover from and if you want to train with this movement then you can. Remember that if muscle growth (hypertrophy) is your aim then you should give your body adequate time to rest and recover so that the actual muscle growth process can occur.

How many Sit Ups should I do in a Day?

Unsurprisingly, there’s no magic number of Sit Ups that you must do in order to improve. Build up the number of sets and reps gradually over time and your body will adapt and grow accordingly.

Combining three sets of Sit Ups 12 – 20 reps, 3 times every week is a great start to building and sculpting your abs.

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