Arms Extended Sit Ups

Overview

Difficulty

Medium

Required equipment

• Exercise without equipment
• Bench

Main muscles

• Abdomen: Straight abdominal muscle
  (Musculus rectus abdominis)
• Abdomen: External oblique abdominal muscle
  (Musculus obliquus externus abdominis)

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Workout plan

Here you can find example plans for arms extended sit ups training:

4-day split

Arms Extended Sit Ups: Basics and alternatives

Involved main muscle groups:
Arms Extended Sit Ups

Arms-extended sit-ups change classic Sit Ups by moving your arms farther from your hips. Stretch your arms beside your head as you raise your upper body toward your thighs. This longer lever can make the movement feel harder even with no added weight.

If you can’t yet control the full movement, practice with your arms closer to your body first. Crunches offer a shorter movement, lifting just your shoulders and upper back.

Correct execution

The illustration shows a bench version: your legs are held by padded supports and your arms reach upward as you rise. If you use a bench, choose a stable one with purpose-built leg supports, set flat as shown. In the floor version described below, your arms stay farther back, beside your head. Whichever setup you choose, keep your arm position the same throughout.

For the floor version, lie on a mat with your knees bent and your feet planted. Extend your arms behind your head, about shoulder-width apart. Keep them near your ears as you rise.

Exhale as you curl your upper body up and continue toward your thighs. Your hip flexors help with the full sit-up, so some movement at the hips is part of the exercise. Keep your feet down. If your feet need holding down, use a secure, purpose-built foot support that won’t slide or roll; loose dumbbells aren’t a suitable anchor.

Lower yourself slowly back onto the mat, keeping both arms in the same position. If you need to swing them forward to get up, shorten the movement or choose an easier arm position before the next repetition.

Video tutorial

Step-by-step instructions

Lie on your back on a mat with your knees bent and your feet planted.

Extend your arms behind your head, keeping them about shoulder-width apart. Reach only as far as your shoulders comfortably allow.

Exhale and curl your upper body up toward your thighs while keeping your arms beside your head.

Keep your feet down and stop before you need to swing your arms forward to rise farther.

Lower your upper body slowly back onto the mat, keeping both arms in the same position. Repeat with control. If needed, bring your arms closer to your body before starting the next repetition.

Common mistakes

Swinging your arms forward halfway up gives you momentum and changes the exercise, so if you can’t keep your arms beside your head, start with them closer to your body.

Don’t force your shoulders backward or arch your lower back to reach the floor behind you. Use a reach that feels comfortable and keep both arms moving evenly so your upper body doesn’t twist. Finally, control the way down: if you drop onto the mat, shorten the movement until you can lower yourself slowly.