APFT Sit-up Calculator

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Understanding Sit-ups

Proper Form

Lie on your back with knees bent at 90 degrees and feet flat on the ground (secured by a partner if needed). Place hands behind your head or crossed on your chest. Curl your upper body forward until your elbows touch your thighs, then lower back down until your shoulder blades touch the ground.

Muscles Worked

Sit-ups primarily target your abdominal muscles (rectus abdominis) and hip flexors. They also engage your obliques (side abs) and lower back muscles. Strong core muscles improve posture, stability, and overall physical performance.

Training Tips

Mix up your core training with planks, crunches, and Russian twists. Start with 3 sets of 15-20 reps, 3 times per week. Gradually increase repetitions as you build strength. Allow 48 hours between intense core workouts for proper recovery.

Common Mistakes

Avoid pulling on your neck, using momentum to swing up, or lifting your lower back off the ground. Focus on controlled movements and proper breathing (exhale on the way up, inhale on the way down). Quality repetitions are more important than quantity.

Improving Performance

For endurance, practice high-rep sets with short rest periods. For strength, add resistance with weighted plates or medicine balls. Strengthen your core daily with planks and hollow holds. Maintain good nutrition and adequate sleep for optimal recovery.

Test Day Strategy

Before the test: warm up with light cardio and gentle core exercises. During the test: maintain a steady pace (not too fast at the beginning), breathe rhythmically, and focus on proper form. Rest briefly in the up position if needed. Avoid heavy core workouts 2-3 days before your test.