wikiHow Beginner Sit-Up Exercise Plan Week 1-2: Building Basic Strength Planks: Start in a push-up position, but rest on your forearms instead of your hands. Your body should form a straight line from your head to your feet. Hold this position for 20-30 seconds, engaging your core the entire time. Gradually increase the duration as you get stronger. Bicycle Crunches: Lie on your back, bring your legs up to a 90-degree angle, and place your hands behind your head. Bring your left elbow to your right knee, then your right elbow to your left knee, alternating sides in a pedaling motion. Bird Dogs: Start on your hands and knees (in a tabletop position). Extend your right arm straight ahead and your left leg straight behind you at the same time. Hold for a few seconds, then return to the starting position. Repeat with your left arm and right leg. Week 3-4: Intermediate Level Leg Raises: Lie on your back, legs straight and together. Keep your hands at your sides or tucked under your glutes for support. Slowly raise your legs perpendicular to the ground, then slowly lower them back down without touching the floor. Russian Twists: Sit on the floor with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold your hands in front of you and twist your torso to the right, then to the left to complete one rep. Half Sit-ups (or Crunches): Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, but don't interlace your fingers. Lift your head, neck, and shoulders off the floor while pushing your lower back down, then slowly lower back down. Week 5-6: Advanced Level Full Sit-ups: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head. Engage your core, and lift your body towards your knees. Your elbows should remain wide, and you should use your abdominal strength, not your neck or back, to lift yourself up. Then, lower yourself down with control. Mountain Climbers: Start in a high plank position, hands directly under your shoulders. Bring your right knee towards your chest, then return it to plank position. Quickly switch legs, bringing the left knee forward while extending the right leg back. It should feel like you're "running" in place. Supermans: Lie on your stomach with your arms extended in front of you and legs straight behind you. Simultaneously lift your arms, chest, and legs off the ground as if you're flying, then slowly lower them back down. Ongoing: Maintenance and Improvement After six weeks, continue with the advanced level exercises while gradually increasing the number of repetitions. Remember to warm up before starting your workout and cool down afterwards. It's important to maintain proper form throughout each exercise to avoid injury and maximize effectiveness. As with any exercise program, it's always a good idea to consult with a healthcare provider or a certified personal trainer before starting, especially if you have any pre-existing conditions or concerns. Also, note that nutrition plays a crucial role in fitness and muscle building. Ensure you're eating a balanced diet to fuel your workouts and aid recovery. Page