3/4 Sit-Up

The 3/4 sit-up maintains constant tension on the abdominals by stopping short of the full range of motion. This partial movement keeps the core engaged throughout the entire set.

rectus abdominis

Category: strength
Level: beginner
Force: pull
Mechanic: compound
Equipment: body only

Instructions

Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
Flex your hips and spine to raise your torso toward your knees.
At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
Repeat for the recommended amount of repetitions.

Tips

Keep your core engaged throughout the entire movement
Focus on controlled movement rather than speed
Pause briefly at the top position
Lower slowly to maintain tension

Common mistakes

Going all the way down and losing tension
Using momentum instead of core strength
Pulling on the neck with hands

Safety

Avoid if you have lower back issues. Keep hands lightly behind head without pulling on neck to prevent cervical strain.

Variations

Cable Seated Crunch
Supine Twist
Dead Bug Pose
Twisted Boat Pose
Tabata Push-ups