Ab Mat Sit-up

Ab Mat Sit-up

The Ab Mat Sit-up is a fantastic exercise that specifically targets the abdominal muscles, helping you achieve a strong and toned core. This exercise requires minimal equipment, making it perfect for doing at home or in the gym. It primarily works the rectus abdominis, the muscle responsible for that desired six-pack look, but also engages other muscles such as the obliques and hip flexors. By using an Ab Mat for support, you can enhance the effectiveness of the sit-up by increasing the range of motion and reducing strain on the lower back. This simple yet effective exercise involves lying on your back with the Ab Mat positioned beneath your lower back. Start by bending your knees and placing your feet flat on the ground. Cross your arms over your chest or place them behind your head for added difficulty. Engage your core muscles and slowly lift your upper body, maintaining control throughout the movement. Exhale as you reach the top, and then lower back down with control. To maximize the benefits of the Ab Mat Sit-up, focus on proper form rather than quantity. Quality repetitions where you feel the muscles working are more beneficial than rushing through numerous repetitions with poor technique. Remember to progress gradually by increasing the difficulty once the exercise becomes too easy. You can do this by adding weight to your chest, extending your arms overhead, or performing advanced variations like Russian twists or bicycle crunches. Including the Ab Mat Sit-up in your abdominal workout routine will help you develop a strong and stable core, benefiting not only your aesthetic goals but also improving your posture and overall body functionality. Always strive for proper form, listen to your body, and enjoy the burn as you work towards a stronger midsection!


  • Start by lying on your back on the floor with your knees bent and feet flat on the ground.
  • Place an ab mat or a folded towel under your lower back for support.
  • Keep your hands crossed over your chest or place them behind your ears, whichever is more comfortable for you.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Slowly lift your upper body off the ground using your abdominal muscles while exhaling.
  • Continue the movement until your chest is close to or touches your thighs.
  • Pause briefly at the top of the movement, then slowly lower your upper body back down to the starting position while inhaling.
  • Repeat for the desired number of repetitions.
  • Remember to maintain control throughout the exercise and avoid using momentum.
  • If you experience any discomfort or pain, stop the exercise and consult a fitness professional.

Tips & Tricks

  • Start with a proper warm-up to activate your core muscles.
  • Focus on maintaining proper form throughout the movement.
  • Engage your abs by exhaling forcefully as you sit up.
  • Avoid pulling on your neck or straining with your arms; use your core muscles to lift your upper body.
  • Gradually increase the difficulty by adding weights or performing variations, such as Russian twists.
  • Combine ab mat sit-ups with other exercises targeting different muscle groups for a well-rounded workout.
  • Ensure you have a stable and comfortable surface to perform the exercise on.
  • Listening to music or watching a motivating video can help keep you engaged during the exercise.
  • Stay consistent with your training, gradually increasing the number of repetitions or sets over time.
  • Fuel your body with a balanced diet to provide the necessary nutrients for muscle recovery and growth.


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