Atomic Sit-Up
Challenge your core! The Atomic Sit-Up combines a crunch and knee tuck for a full abdominal workout. Feel the burn!
The Atomic Sit-Up is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Atomic Sit-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Lower Back (quadratus lumborum)
Atomic Sit-Up Variations and Alternatives
How to do the Atomic Sit-Up
Atomic Sit-Up Instructions
Starting Position:
Lie down on your back on a mat with your knees bent at about a 90-degree angle and your feet flat on the floor.
Place your hands behind your head or across your chest to support your neck.
**Movement 1. Engage your core muscles and initiate the movement by lifting your upper body off the ground. Your shoulders should come off the mat as you curl forward.
As you lift your torso, simultaneously bring your knees towards your chest. This should create a “V” shape with your body.
Focus on using your abdominal muscles rather than pulling with your arms or straining your neck.
Once your torso is upright (or nearly upright) and your knees are pulled in, hold for a moment to fully engage your core.
Slowly lower your upper body back down to the starting position while extending your legs back to the ground.
Repeat the movement for the desired number of repetitions.
Tips for Beginners:
Start slow and focus on form rather than speed.
If you have difficulty performing the sit-up, you can begin by just lifting your upper body or doing regular sit-ups until you build strength.
Avoid straining your neck; keep your chin tucked slightly to ensure your head is aligned with your spine.
Atomic Sit-Up FAQs
What muscles does the Atomic Sit-Up work?
The Atomic Sit-Up mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Atomic Sit-Up?
None. The Atomic Sit-Up is a bodyweight exercise, so you can do it anywhere.
Is the Atomic Sit-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Atomic Sit-Up variations and alternatives?
Similar exercises include the Three-Quarter Sit-Up, Arms-Up Full Sit-Up, Assisted Sit-Up and Fast Sit-Up Slow-Down.
Training calculators
Work out the numbers behind your training before your next session.