Abs & core
Sprinter Sit Ups
A sit up where you pull one knee in and twist your opposite elbow toward it, arms moving like a sprinter. It works your abs and the sides of your waist.
- Works
- Core, obliques, hip flexors
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back on a mat with your legs straight and your elbows bent at your sides, like a runner.
- 2Brace your abs and sit up, bending one knee and pulling it in toward your chest.
- 3As you come up, drive your opposite elbow toward that knee and turn your chest, with your other arm swinging back.
- 4Lower back down with control as the leg straightens, then repeat on the other side.
Cues
- Drive your opposite elbow toward your knee and rotate fully.
- Breathe out as you sit up.
- Lower with control, don't flop back.
Common mistakes
- Throwing yourself up. Slow it down so your abs lift you, not a swing of your arms.
- Only moving your elbow. Turn your chest so your whole shoulder comes across toward the knee.
- Lower back arching on the way down. Lower slowly and keep your ribs down so your back stays close to the floor.
Easier
Bend both knees with your feet flat on the floor, and crunch up halfway, turning toward one knee.
Harder
Pause for 1 second at the top of every rep, or keep your straight leg hovering just off the floor as long as your lower back stays down.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What do sprinter sit ups work?
Your abs, the sides of your waist and your hip flexors. The twist toward your knee is what brings in the sides of your waist, so turn all the way on every rep.
