Sit-Up - Overhead (Legs On Bench)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a flat bench and lie down on your back with your legs extended and resting on the bench.
   • Ensure your feet are secured, either by placing them under a pad or having a partner hold them.
2. Step 2Position Your Arms
   • Extend your arms straight overhead, keeping them aligned with your shoulders.
   • Engage your core and ensure your back is flat against the bench.
3. Step 3Engage Your Core
   • Take a deep breath and tighten your abdominal muscles.
   • Focus on keeping your lower back pressed into the bench throughout the movement.
4. Step 4Perform the Sit-Up
   • Exhale as you lift your upper body towards your knees, using your core muscles.
   • Keep your arms extended overhead as you rise, avoiding any swinging motion.
5. Step 5Reach the Top
   • Continue to lift until your torso is at a 45-degree angle or higher.
   • Hold for a moment at the top of the movement, ensuring your core remains engaged.
6. Step 6Lower Your Body
   • Inhale as you slowly lower your upper body back to the starting position.
   • Maintain control and avoid letting your back arch off the bench.
7. Step 7Repeat
   • Repeat the sit-up for the desired number of repetitions, focusing on form and control with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully slide your legs off the bench and sit up.
   • Take a moment to stretch your core muscles and relax.