Sit Up Variations – Part 2

Sit Up Variations Part 2 – For An Incredible Core!

There are many sit up variations, all of which work slightly different parts of the abdominal region. In order to keep improving and to build a strong core throughout you will need to target all of the different areas and mix up your exercises. In this article, I am going to cover four variations that do just that!

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Flutter Kicks:

Lie down flat on the floor, arms by your sides palms facing down with your feet together. Engage your core, without moving your upper body keep your legs straight and lift them up until your feet are about six inches off of the floor.

Now alternatively lift one foot up and down as if you were swimming. Do not drop your feet to the floor and keep your legs straight throughout the movement.

Full Crunch:

Start by lying on your back with your arms down by your sides. To start the exercise, lift your shoulders off of the floor bringing your upper body up until it’s entirely off of the floor, simultaneously lift your feet off of the floor and bend your legs towards your chest until they are at ninety degrees.

Now reverse the movement extending your legs back out until they are straight but not letting them touch the floor, at the same time lower your upper body back down but keep your shoulders off of the floor. Now repeat the exercise for repetitions.

Bicycle Sit Ups:

This exercise will certainly target the majority of your abdominal muscles and is a step up from the crunch. To perform a bicycle sit up, start by lying down on your back and lift your feet off of the floor until your knees are bent at a ninety-degree angle.

Place your hands on the side of your head and start by lifting your shoulders off of the floor and twisting so your right elbow touches your left knee, simultaneously extend your right leg. Now do the same on the other side and continue the exercise for the desired amount of repetitions.

Sit Up With A Twist:

For this exercise set up as you would for a normal sit up. Lying on the floor with your knees bent and finger tips on your temples.

Now as you would for a normal sit up raise your upper body off of the floor, as you do so twist your upper body to the left touching your right elbow to your left knee. Lowering back down to the floor to the start position.

Now do the same for the alternative side touching your left elbow to right knee and continue for the desired amount of reps. By twisting you will incorporate the obliques.

For any of these exercises try three sets of twenty reps with a minute rest between sets.

If you incorporate all of these exercises into your training program you will be on your way to achieving an all rounded core.


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