Table of Contents
Push ups and sit ups are tried and true exercises that are used in a variety of workout programs, but the workout program below is designed specifically around these movements for people who don’t have equipment, don’t have a gym-membership just yet, or simply prefer to workout at home.8, 9
No matter the skill level, everyone can benefit from both sit ups and push ups and they’re a great way to start a fitness regimen too.
So before beginning, do yourself a favor by educating yourself on how many to do a day with my results taken into consideration, how to do both exercises with proper form, the easiest way to program these movements, and whether or not pushup or crunch challenges are even worthwhile.
Can Push Ups and Sit Ups Alone Be a Good Exercise Routine?
Push ups and sit ups are the staple of individuals trying to get into fitness, improving strength and building physiques and they can be used solely as exercises to achieve these objectives.
Both push ups and sit ups are a form of calisthenics exercises and they are a type of strength training that recruit large muscle groups using mostly body weight and can conveniently be done anywhere and at any time.1
Source: vansh mehta via Canva.com10
Push ups will target the chest, shoulder and triceps muscles, core and the serratus anterior (fan shaped muscle that has its origins in the 8th or 9th rib and terminates at the shoulders) while sit ups will primarily engage the core muscles, in particular the obliques and abdominal muscles—which is one of the most hardest muscle to grow.
Incorporating both these exercises into a routine will somewhat build strength and develop muscles if done with correct form. The two exercises are very much ideal for beginners since the potential risks that come with weighted strength training are mitigated.
The key with these exercises is to ensure that they are not overdone because it is quite easy to reach training plateaus after a while of doing them.
Training plateaus is a form of compensatory adaptive mechanism of the body as it becomes more efficient at performing a certain workout after a period of time—when this happens and the body no longer needs to make adaptations to the work placed on it, no more improvements are seen in both strength and muscle growth.2
There are ways around this such as using periodization which will be touched on in subsequent sections.
In addition, push ups target only the front of the body. When they are continually done, the front part of the body gets developed, while the back gets neglected. This will lead to muscle imbalances as the back will receive little stimulation. Too much pushing and little pulling which enlists the back muscles is additionally not good for the shoulder joint.
Including exercises that retract the scapular (shoulder blades) which is actually pulling the shoulder blades back will prevent slumped forward postures; it would therefore be a good idea to incorporate pulling exercises such as pull ups, machine rows, lat pull downs and exercises that target the rear of the shoulders like reverse flyes.
Push up and sit ups are both upper body exercises, it will also be beneficial to target the lower body and get those leg muscles firing. Just like these two exercises, no equipment is needed to do air squats and the body can get an all rounded balance workout that will induce better fat loss and build a better physique mimicking that of a bodybuilder.
Source: RODNAE Productions via Canva.com11
In the fitness world, a powerlifter physique vs. bodybuilder physique differ since powerlifters tend to concentrate on the three compound movements; deadlift, squats and bench press and tend to have wider torsos as a result, unlike bodybuilders who will have 6 pack abs as they do isolation exercises to target them such as sit ups.
Pushups are a great compound movement and are often denoted as an almost perfect exercise and are a gauge to determine fitness levels so much so that the U.S military and other countries use them in determinations and training. Follow the program below and take advantage of what these two exercises have to offer in a way of benefits.
Is Doing Push Ups and Sit Ups Daily Effective? Is Doing 100 Push Ups & Sit Ups a Day Effective?
Doing push ups and sit ups are effective methods of increasing fitness and anyone looking to embark on the athleticism voyage. They can be done every day and still bring many benefits by enhancing fitness levels but may not be an option for those looking to pack on significant muscle mass. Muscles require progressive resistance—that is resistance that is constantly increased by loading more weight to achieve hypertrophy (muscle growth).
The only occurrence when doing push ups and sit ups everyday ceases to be effective is when the exercises have been loaded with weight and the use of resistance bands thereby creating conditions conducive for muscle growth through overloading. In this case, the muscles will need to recover and it would therefore be detrimental to do push ups and sit ups daily on these occasions.
Is doing 100 push ups and sit ups a day effective? It depends if they are loaded. In regards to doing them simply by body weight, then doing this many pushups which some would consider an extreme is acceptable and can give results especially for newbies.
A recent study had two sets of individuals doing push ups in one group and low load bench press in the other—both had similar size and strength and size increases in both chest and triceps, which substantiates that doing 100 push ups and sit ups daily for beginners is effective.3
How Often Should You Do Push Ups and Sit Ups (Frequency)
Just as it is important to do push ups and sit ups with correct form, it is equally important to do them with a frequency that ensures that there are progressive gains in strength and muscle—with that said, the number of times they do depend on the intensity of the workout.
If they are done with a high intensity that leads to muscle failure, then it is recommended to do these exercises up to 3 times a week. Otherwise, they may be done every day at low intensity.
Is doing push ups everyday overtraining? It may be in some cases, particularly when delayed-onset muscle soreness (DOMS) sets it in, this should be a signal to skip the day of workout to allow the body to recover.
Delayed-onset muscle soreness (DOMS) is a state when the body receives a bout of intensive training leading the muscles to develop pain and tenderness due to muscle injury which is ultra-structural; this typically subsides after 48-72 hours.4 Continuing to exercise in this state is counterproductive and may increase the risk of injury.
How Many Pushups Should I Do a Day?
There is no magical number as to how many pushups someone should do per day; however doing a minimum of 30 to 100 pushups is sufficient to draw some health benefits, maintain an ideal upper body physique and enhance fitness levels.
In fact, the higher the baseline pushup ability, the lower association risk with having cardiovascular (heart) problems.5 Therefore, everyone should strive to be able to perform as much as they can in a day.
How Many Sit Ups Should I Do a Day?
Sit ups are great at burning fat and strengthening and increasing abdominal muscles—doing a minimum of 3 sets consisting of 10-30 reps per week would suffice. It should be noted that sit ups when done excessively may cause some people to experience lower back pain mostly due to bad form and also doing them excessively tends to tighten the hip flexor muscles.
These muscles then pull the lower back which causes the pain. Incidentally, sit ups engage the hip flexors more than they do the abdominals.
Push Up & Sit Up Workout Program: Intelligently Designed for Maximum Results
The military has incorporated pushups and sit up programs because of their effectiveness as the foundation of the tests they use to gauge the fitness levels of cadets. This involves high repetitions in both exercises with very little rest in 120 seconds and if they are good enough for them, then they can provide a viable platform for newbies wanting to get fit.
These programs are fast paced, allowing superior calorie burning, strength development in the chest, triceps, shoulders and developing the abs. Several beginners may not need to be able to perform push ups with their feet and may do so from the knees until they build enough strength.
These programs may be used to maximize pushups and sit ups and how many to do a day is key to seeing impressive results. To prevent hitting plateaus, variations will need to be made every 4 weeks to the frequency. Utilizing daily undulating periodization routines in the regimen will safeguard from reaching plateaus by alternating between high intensity and low intensity workouts.
However, even by increasing volumes, plateaus can still be hit; therefore different variations can be done to the push ups like adjusting to wide stance push ups, increasing the time under tension by descending slowly or employing other core exercises with sit ups.
Workout Program #1
This workout begins with warming up with 10 jumping jacks and pushups and some light stretching on the shoulders, chest and triceps. The program should run for about 8 weeks.
Two rounds of the following are done back to back:
- 1 minute of push ups regardless of number.
- 1 minute of sit ups regardless of number.
Rest for one minute before moving to three rounds of:
- 30 seconds of pushups regardless of number.
- 30 seconds of sit ups regardless of number.
Proceed to rest for another 30 seconds and then finish off with the following:
- 15 seconds of pushups regardless of number.
- 15 seconds of sit ups regardless of number.
Workout Program #2
To begin this program, running and basic stretching can serve as the warm up. The pushup and sit ups are then done in a 15/15/5 format—15 pushups, 15 sit ups and 5 pull ups. This course lasts for 4 rounds and is done thrice a week. Once someone gets stronger, the reps can now be increased to a 20/20/5 format. This program should be done for 8 weeks.
For those that are overachievers, or are simply seeking to take their fitness to the next level, should consider including lower body workouts that will allow them to engage the entire body—these include working the backs, calves and quads.
In fact, those seeking to massively build their core muscles which include the abdominal muscles have a better chance at doing so with full body workouts like the squat then isolated exercises such as sit ups that seek to target the abs.6
Doing push ups and sit ups is a great start to getting the body moving, helping in building toned physiques and losing some fat but including auxiliary work such as back squats, calf raises, single leg deadlifts, single arm dumbbell presses and dumbbell thrusters will have a significant impact .
For these exercises, even using light dumbbells, kettlebells and weight plates can enhance the training.
How To Perform a Push Up With Proper Form
Before beginning a push up, it is important to ensure that the body is set up correctly. The hands should be placed at chest level slightly wider than shoulder width. The feet should not be turned inward or outward but rather parallel to each other and be about hip-width apart from each other. The lower back should be neutral in line with its natural curve and not too straight or curved and the hips should be aligned with the shoulders.
Source: Syda Productions via Canva.com12
With the head positioned in such a way that the ears are aligned with the ears, the core should be engaged, glutes squeezed, while ensuring pressure at the hands. Someone should then bend the elbow lowering the chest to the ground.
The chest should be lowered simultaneously with the hips and head. Reach as far down to the ground as is possible while still engaging glutes and core and maintaining pressure on the hands.
Push away from the ground with hands by activating the chest muscles keeping a focus on the energy as the target for energy and not the toes. Continue the push until the starting position while also engaging the triceps and repeat until failure.
How To Do a Sit Up With Correct Technique
Sit ups are fairly simple to perform with correct form and they employ the abs and hip flexors to execute the movement. They are initiated by laying on the back or a bench and the feet are typically hooked down either with an object or a training partner. The hands may be placed either behind the neck or at the sides.
Source: pixelshot via Canva.com13
Raise the torso off the ground by bending hips and waist and lower the body back to the initial position and repeat until failure is reached.
How Long Does It Take to See Results From Push Ups and Sit Ups
To see effective results from doing pushups and sit ups demands that they are done consistently and with sufficient volume—when these two conditions are satisfied, then someone can expect to see some significant results after between 2-3 months of engaging in the routine. When training volume is not sufficient, someone will likely end up getting stronger but not bigger.
6 Tips on How To Improve Push Ups and Sit Ups Results
There are a number of tips someone can incorporate into their push ups and sit ups regiment to enhance performance, increase fitness levels, increase strength, lose weight and even pack on some muscle. These include incorporating correct diet and nutrition, ensuring adequate volume and form. The 6 tips are briefly outlined below:
#1 Adequate volume—the more push ups and sit ups someone does, the more likely they are to pack on muscle and increase strength. Increased training volume translates to greater muscle stimulation which leads to muscle growth.7
#2 Proper nutrition—ensuring a correct diet will go a long way in positioning the body to increase muscle mass and reduce fat which are goals of anyone on a training regimen. The diet should have increased protein content to allow for recovery, less carbs to promote fat burning and increased vitamins and minerals to maximize muscle growth.
#3 Correct form—doing push ups and sit ups with correct forms brings two main advantages; first, the body works efficiently to complete the movement which results in proper recruitment of the muscle groups leading to improvements in strength and mass and also reduces risk of injury that comes from bad form.
#4 Vary intensity techniques—eventually training plateaus will be hit as mentioned earlier. To avoid this, it is beneficial to vary intensity (load) of the workouts and not giving the body a chance to adapt to one training method and intensity.
#5 Movement type—varying the push ups and sit ups will also give the body different challenges and allow additional muscles to be recruited. For example, one may vary the hand width during pushups, or elevate their feet up and use resistance bands. For sit ups, someone may use a weight plate to add intensity.
#6 Include compound movements—including compound movements that work the whole body, that is adding the lower body will add variation to the push ups and sit ups routine and bring about balance. Squats, calf raises and deadlifts can be included to improve strength, increase muscle and accelerate fat burning.
Including push ups and sit ups into a fitness enthusiast’s routine can confer health benefits, enhance strength and fitness levels while acting as a gateway to much more intense workout programs; the key is to remain consistent on how many to do a day with results that can show for it.
Frequently Asked Questions About Push Ups and Sit Ups Workout
About the Author
Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet.In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.
View all by Nathan Petitpas
It is important to keep increasing the number to challenge your body. If you keep on doing 20 push-ups for three months then your muscles will become familiar with 20 push-ups a day routine and will stop growing. Ideally, you should try to do 3 sets of 12 reps each day. This will help you gain muscle strength.How many push-ups and sit ups a day to see results? ›
It is important to keep increasing the number to challenge your body. If you keep on doing 20 push-ups for three months then your muscles will become familiar with 20 push-ups a day routine and will stop growing. Ideally, you should try to do 3 sets of 12 reps each day. This will help you gain muscle strength.Can you get in shape with just pushups and situps? ›
In addition to looking great, doing push-ups and sit-ups daily will strengthen your muscles, improve your posture, core and upper body strength, burn calories and more.Will I see results if I do 100 pushups a day? ›
100 push-ups a day isn't too much, especially when you break it up into sets. However, if you can't do 100 push-ups a day yet, training will help you get stronger. But if you're already able to do 100 push-ups, even completing them in a few sets, it won't bring much benefit.How many times a week should you do push-ups & sit-ups? ›
For starters, she recommends incorporating push-ups into your workouts three to four times a week to give your body time to recover in between sweat sessions. If you're new to fitness or push-ups specifically, she recommends starting with five to 10 reps per workout and increasing from there.Will 20 sit-ups a day tone my stomach? ›
They don't work. In order to have a flat belly, you have to reduce your total body fat percentage — and situps simply can't do this.What exercise burns the most belly fat? ›
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Doing daily pushups can help build muscle tone and strength in the upper body. Other potential benefits include improved cardiovascular health and better support around the shoulder joints.Do pushups and situps burn belly fat? ›
Because push-ups mainly focus on the muscles of the upper body, they have relatively little direct impact on the abdominal area. Push-ups help reduce belly fat if and only if the calories burned during exercise are enough to convert fat loss and increase abdominal muscle.Do sit-ups everyday lose belly fat? ›
The short answer is no. Sit ups, crunches or any other abdominal specific exercise do not directly burn belly fat. However, abdominal exercises can help to tone the belly. Sit-ups are particularly effective for strengthening the core and toning the rectus abdominus, transverse abdominus, and oblique muscles.
But if you see 100 pushups a day for 30 days as a challenge, then expect soreness and pain in your chest, back, and shoulders. Oh, and your arms too. You may feel rigid and tired. Third, Injuries can happen and prevent you from working out.How long will it take to see results from pushups? ›
After 8 weeks, the authors found similar size and strength increases in both groups' chest and triceps muscles. This suggests that, at least for beginners, pushups can be just as effective as the bench press.Is it better to do push-ups everyday or every other day? ›
The answer is simple, of course push-ups should be done every day as part of a workout routine, but there is also a risk in doing this exercise consistently. Once you do push-ups every day or on a regular week-to-week basis, you can reach the plateau phase, where you stop getting the same benefits from the workout.How many pushups should I do by age? ›
20 to 29 year-olds: 17 to 29 push-ups. 30 to 39 year-olds: 13 to 24 push-ups. 40 to 49 year-olds: 11 to 20 push-ups. 50 to 59 year-olds: 9 to 17 push-ups.What exercise burns the most calories? ›
According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.Can I flatten my stomach in 2 weeks? ›
While it's impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over. All you have to do is eat the right foods (cutting calories in the process), amp up your exercise routine, and make a few lifestyle changes for the next 2 weeks.How do I flatten my stomach? ›
- Add cardio. Share on Pinterest Running is effective in trimming a person's midsection. ...
- Eat more fiber. ...
- Limit refined carbs. ...
- Increase protein intake. ...
- Do exercises while standing, not sitting. ...
- Add resistance training. ...
- Eat more monounsaturated fatty acids. ...
- Move more.
Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.How many pushups should I do a day to stay healthy? ›
You can do push-ups every day if you're doing a modest amount of them. White defines that as 10 to 20 push-ups if your max is 25 reps, 2 sets of 10 to 20 if your max is between 25 and 50 reps, and 2 to 3 sets of 10 to 20 if your max is above 50 push-ups.What happens if you only do push-ups? ›
What are the downfalls of only training one muscle group? "Push-ups are a great tool but only train one aspect of movement – the upper body push –which means lots of other muscles aren't being recruited and trained. Over time this can cause muscular imbalances, which can increase the risk of injury and poor posture.
- Take Lots of Water. When you want to get a flat stomach, you need to make water your close friend. ...
- Drink Green Tea. ...
- Do Cardio. ...
- Do Some Crunches. ...
- Work on Your Core. ...
- Reduce Your Salt Intake. ...
- Eat the Right Proportions of Carbohydrates, Proteins and Fats. ...
- Opt for Smaller Meals.
Push-ups are a strength training exercise, increasing the stamina and strength of many major muscle groups in the body. Push-ups should be included in your workout regimen for weight loss, but shouldn't be the only exercise to achieve this goal.How many sit-ups a day to get abs in 2 weeks? ›
Sit-ups are a great exercise for a stronger core and sculpted belly. As per Livestrong, three sets of sit-ups with 25 to 50 repetitions each should be good enough to carve out abs. One also needs to perform crunches thrice a week if combining weight training with cardio.Do sit-ups get you in shape? ›
The bottom line. Situps are useful in building and maintaining a strong core that benefits all types of movement. They are a great addition to a total-body workout routine that includes aerobic activity and strength training.Do sit-ups tone your waist? ›
Abdominal exercises such as crunches or sit-ups do not specifically burn belly fat, but they can help the belly appear flatter and more toned. Other exercises that can help whittle the waistline and tone up the belly include bicycles, planks, and side planks.How long do you have to do sit-ups to lose weight? ›
Sit ups don't target your belly specifically but can help you lose fat in general. Doing sit ups at a moderate intensity for 10 minutes without rest, burns as much as 60 calories. Your weight also has a big role to play.How many pushups in a row is good? ›
Average: 55-74 push-ups. Good: 75-99 push-ups. Excellent: 100-110 push-ups. Extraordinary: 111 or more.Should I take rest days from push-ups? ›
It is very important to allow your body time to recover from the intense daily workouts. Muscle tissue is broken down during exercise but will rebuild itself during periods of rest and recovery. Working the muscles on consecutive days will hamper the rebuilding process and limit your progress.What is the 4 week push-up plan? ›
WHAT IS THE FOUR-WEEK PUSH UP CHALLENGE? The training plan, designed by Strong Women trainer Janine George, consists of two workouts per week, with the aim of building up enough strength to nail up to 10 consecutive full push ups by the end of the month.How many pushups a day to see results in a week? ›
A higher training volume—more than 10-20 pushups per day—would probably be required to see results.
So – when the question is “how many push-ups a day are needed to build muscle?” The answer is zero. Instead, it is best to perform 3-5 sets of push-ups on an alternating-day basis, with additional care taken to ensure the body is allowed to recover with time off and a proper diet.How often should you do pushups for best results? ›
If you're just starting out, Capritto suggests incorporating push-ups into your workout routine between one and three times a week, each time performing three sets of 5 to 10 push-ups. If you can't do a full, traditional push-up with good form, start with modified push-ups.What happens if I do sit-ups everyday? ›
1) What Happens if You Do Situps every day? When you do sit-ups every day, your back and hip muscles become more flexible. A flexible back and hips improve circulation, as well as reduce stress. You also build a strong core and keep your hips, spine, and shoulders aligned by performing sit-ups properly.What happens if you do 30 push-ups everyday for 30 days? ›
You'll Gain Upper-Body Strength
In addition to your biceps and triceps, this includes your shoulder and chest muscles says ExRx.net. Thirty push-ups a day will build your chest, add definition to your arms and increase your muscle mass.
You can do a push-up nice and slow, creating more time under tension, or faster to crank out loads of reps. Crucially, they're also a safer exercise than lifting heavy weights, and you can do them anytime, anywhere.Should I do pushups every day or 3 times a week? ›
Summary. Despite what you might hear from viral fitness challenges, you do not need to do pushups every day to reap their health benefits. Instead, do them 1-3 times a week as one part of a balanced resistance training program.How often should you do push day? ›
Ideally, you'll hit each session twice weekly, but once a week could be adequate for relatively inexperienced gym-goers (more on that below). An example split would be: Day #1, Push: Chest, shoulders, triceps. Day #2, Pull: Back, traps, biceps.How many pushups to build muscle? ›
For the greatest muscle growth, the American Council on Exercise recommends doing three to six sets of six to 12 repetitions with only 60 to 90 seconds of rest between sets. If the repetitions are too easy, your gains will slow or stagnate. Increase the intensity by trying more challenging push-up variations.How many sit ups should I do a day? ›
Sit ups are great for tightening your core. They strengthen and tone your rectus abdominus, transverse abdominus and oblique abdominal muscles as well as your neck muscles. The American College of Sports Medicine recommends three sets of 8 to 12 repetitions three times per week.How many pushups can a 70 year old do? ›
For adults over the age of 50, the ACSM recommends the following: Men (50-59): Between 10 and 12 pushups. Men (60+): Between 8 and 10 pushups. Women (50-59): Between 7 and 10 pushups.
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate. Adding cardio to your routine may be one of the most effective ways to enhance fat burning.What is the fastest exercise to burn 500 calories? ›
Running. Running is one of the quickest ways to burn 500 calories. Smith says that an 150-pound person would only need to run about 40 minutes to burn 500 calories if they maintain a 12-minute mile pace (5 mph). “Running at a steady pace keeps your heart rate up and your cardiovascular system working hard.What are the 8 best exercise to burn calories? ›
Many exercises can help you lose weight. Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. That said, many other exercises can also help boost your weight loss efforts.How long does it take to see results from push-ups and sit ups? ›
As a beginner at strength training, if you focus your initial efforts on a push-up progression, in two months, you will see massive results. Give it a try, you'll be happy with the increased definition, muscle size, and strength. After a month of this though, you may find that regular push-ups become a little dull.What will 50 pushups and situps a day do? ›
This 50 push-up challenge works the arms, chest, back, and core and helps to build overall strength. This exercise allows you to slowly build up your strength overtime.What will 30 days of push-ups do? ›
Over time, your strength will improve and you will feel stronger. The difference from the 1000 pushups challenge, is that you complete 100 pushups a day for 30 days, so you build muscle daily and improve your strength.Do push-ups flatten your stomach? ›
So to the question of whether push-ups reduce belly fat, the answer is Yes, provided that it is combined with a healthy diet, controlled calorie intake and combined with some complementary exercises. support (as above) to strengthen abdominal muscles, reduce fat, burn belly fat methodically and effectively.Is it OK to do push-ups multiple times a day? ›
Doing pushups every day can be effective if you're looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do pushups regularly. For the best results, continue to add variety to the types of pushups you do.What happen if you do push-up everyday? ›
Doing daily pushups can help build muscle tone and strength in the upper body. Other potential benefits include improved cardiovascular health and better support around the shoulder joints. However, practicing pushups every day does come with some risks. These include lower back pain, wrist pain, and elbow injury.Should I do pushups before bed? ›
How Long Before Sleeping Should the Push-Ups be Done? Though studies vary on when exercise should be limited before bedtime, most recent publishings indicate that doing so at least an hour before falling asleep is perfectly fine.
If you're aiming for picture-perfect abs, then classic sit-ups are a great choice for you. But while sit-ups may help you achieve six-pack abs, they won't do much in terms of strengthening the other muscles in your core. Sit-ups definitely have their place in a core workout.What exercises will give you abs? ›
- Crunch. "The ab exercise that all other ab exercises are measured against is the simple crunch," Weil says. ...
- The plank. ...
- Bicycle maneuver. ...
- Captain's chair. ...
- Back extensions. ...
- Crunches on an exercise ball. ...
- Vertical leg crunches. ...
- Reverse crunches.
Most people will get good results from 10-25 repetitions of sit-ups, but it usually depends on your endurance level and physical strength. Sit-ups become a lot more difficult during the 3 rd or 4 th sets of the exercise, but you may have to continue until you notice a feeling of fatigue in your abdominal muscles.