Ultimate situps training

81-90 sit-ups

If you did 81-90 sit-ups in the test
Day 1
60 seconds (or more) between breaks
Day 4
60 seconds (or more) between breaks
set 1 17 set 1 17
set 2 21 set 2 22
set 3 21 set 3 22
set 4 18 set 4 19
set 5 18 set 5 19
set 6 max (minimum 21) set 6 max (minimum 24)
Day 2
60 seconds (or more) between breaks
Day 5
60 seconds (or more) between breaks
set 1 17 set 1 18
set 2 22 set 2 23
set 3 22 set 3 23
set 4 18 set 4 19
set 5 18 set 5 19
set 6 max (minimum 21) set 6 max (minimum 24)
Day 3
60 seconds (or more) between breaks
Day 6
60 seconds (or more) between breaks
set 1 17 set 1 18
set 2 22 set 2 24
set 3 22 set 3 24
set 4 19 set 4 19
set 5 19 set 5 19
set 6 max (minimum 22) set 6 max (minimum 25)

Sports That Benefit From Sit-Ups

This is a continued list from the previous page.

10. Volleyball

Volleyball players require a strong core to execute powerful serves and spikes. Sit-ups help in building the abdominal muscles which are pivotal in achieving a higher jump and maintaining stability during mid-air maneuvers, crucial for both offensive and defensive plays.

11. Baseball

In baseball, the core muscles play a significant role in batting, pitching, and fielding. A robust core, developed through sit-up exercises, can assist players in swinging the bat with more power and control, delivering precise pitches, and making agile fielding movements.

12. Rugby

Rugby demands a high level of physical strength and endurance. Engaging in sit-up exercises helps rugby players to foster a strong core, which is vital for tackling, scrummaging, and ball carrying, thus enhancing their overall performance on the field.

13. Ice Hockey

Ice hockey is a sport that requires excellent balance and stability owing to the slippery nature of the ice surface. Incorporating sit-ups in the training routine aids players in developing a strong core which provides better stability during skating and enhances puck control and shooting power.

14. Rowing

Rowing is a sport that demands a harmonized effort from both the upper and lower body. A strong core, nurtured through sit-ups, helps rowers in maintaining a steady posture during the rowing stroke, facilitating a more potent and synchronized power transfer throughout the entire motion.

15. Skiing

Skiing, both alpine and cross-country, requires a strong core to maintain balance and control during swift downhill descents or grueling uphill climbs. Regular sit-up exercises can aid skiers in achieving better stability and control, minimizing the risk of falls and injuries.

16. Rock Climbing

Rock climbing necessitates a robust core for achieving a controlled and efficient ascent. Sit-ups assist in building the core strength which helps climbers in maintaining a closer grip on the wall, facilitating easier reaches and conserving energy during the climb.

17. Fencing

Fencing is a sport that combines agility, precision, and strength. A well-conditioned core, developed through sit-ups, aids fencers in executing quick and controlled lunges, maintaining balance during complex footwork, and delivering powerful and precise strikes.

18. Table Tennis

Table tennis demands quick reflexes and a stable base for executing rapid strokes. Regular sit-up exercises help in fostering a strong core which provides a stable base for stroke execution, facilitating faster reflexes and more precise shot placements.

19. Handball

Handball players engage in quick, explosive movements during the game. A strong core, cultivated through sit-ups, assists in enhancing shot power, improving agility during defensive maneuvers, and fostering better stability during jumps and landings.


As illustrated, the sit-up exercise forms an integral part of training across an even wider array of sports, helping athletes to foster core strength, enhance performance, and minimize the risk of injuries. The positive implications of incorporating sit-ups into training regimens are vast, making it a cornerstone exercise for athletes aiming to reach the pinnacle of their sporting pursuits.