The 3 4 Sit Up is an effective core exercise that targets the abdominal muscles, helping to improve core strength and stability. This bodyweight exercise can enhance overall functional fitness and is suitable for various fitness levels.
How To Perform
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Cross your arms over your chest or place your hands behind your head for support.
Engage your core and lift your upper body off the ground, curling your torso towards your knees.
Pause briefly at the top of the movement, then slowly lower your back down to the starting position.
Repeat for the desired number of repetitions.
Tips & Common Mistakes
✓Keep your lower back pressed into the floor to avoid strain.
✓Focus on using your abdominal muscles to lift your torso, rather than pulling with your neck or arms.
✓Exhale as you lift and inhale as you lower to maintain a steady breathing pattern.
Quick Facts
Primary Muscle
Abs
Secondary Muscles
Hip Flexors, Lower Back
Equipment
Bodyweight
Recommended Sets
3-4
Recommended Reps
8-12
Rest Time
90s
Tempo
3-1-2-1
Track This Exercise
Log sets, track PRs, and see your progress over time.