Ultimate situps training

91-100 sit-ups

If you did 91-100 sit-ups in the test
Day 1
60 seconds (or more) between breaks
Day 4
60 seconds (or more) between breaks
set 1 19 set 1 20
set 2 24 set 2 25
set 3 24 set 3 25
set 4 19 set 4 20
set 5 19 set 5 20
set 6 max (minimum 25) set 6 max (minimum 25)
Day 2
60 seconds (or more) between breaks
Day 5
60 seconds (or more) between breaks
set 1 19 set 1 20
set 2 25 set 2 25
set 3 25 set 3 25
set 4 19 set 4 20
set 5 19 set 5 20
set 6 max (minimum 25) set 6 max (minimum 26)
Day 3
60 seconds (or more) between breaks
Day 6
60 seconds (or more) between breaks
set 1 19 set 1 21
set 2 25 set 2 25
set 3 25 set 3 25
set 4 20 set 4 21
set 5 20 set 5 21
set 6 max (minimum 25) set 6 max (minimum 26)

Sit-ups in Martial Arts Training

Martial arts, a term that encompasses a variety of combat practices, relies heavily on the physical fitness and resilience of the practitioner. Within this sphere, the sit-up exercise has established itself as a fundamental training component, offering an array of benefits that extend from core strengthening to enhancing the overall martial arts performance. In the ensuing discourse, we will explore the profound impact of sit-up exercises in martial arts training, elaborating on the nuanced benefits that this elementary exercise can bring to various forms of martial arts.

Building a Solid Foundation: Core Strengthening

At the heart of martial arts training lies the emphasis on building a robust core. The core muscles, encompassing the abdominal region, lower back, and hips, form the epicenter of all bodily movements. Sit-up exercises, renowned for their core-strengthening properties, are instrumental in forging a solid foundation for martial artists, aiding them in executing complex moves with precision and power.

Enhancing Stability and Balance

Stability and balance are indispensable components in the realm of martial arts. A strong core, nurtured through consistent sit-up exercises, facilitates enhanced stability and balance, assisting martial artists in maintaining their ground during defensive maneuvers and in executing attacks with greater control and coordination.

Boosting Striking Power

One of the paramount aspects of martial arts is the ability to deliver powerful strikes. The power behind these strikes emanates largely from the core. Sit-ups help in developing a potent core that can significantly augment the striking power, allowing for more forceful and effective blows, whether it be punches, kicks, or knee strikes.

Improving Grappling Techniques

Martial arts often involve grappling techniques where control over one’s body and the opponent’s body is crucial. A robust core, developed through regular sit-up exercises, offers enhanced control during grappling, aiding in successful submissions or escapes.

Agility and Quick Reflexes

Agility is a prized attribute in martial arts. The quick directional changes and rapid movements required in martial arts are greatly facilitated by a strong core. Sit-ups contribute towards developing this agility, aiding martial artists in evading attacks with nimble movements and in launching swift counterattacks.

Injury Prevention

Martial arts can be physically demanding, with practitioners often at risk of injuries. A strong core, fostered through sit-ups, can act as a protective shield, absorbing impacts and reducing the strain on the lower back and spine, thus mitigating the risk of injuries.

Enhanced Endurance

Endurance is a vital aspect in the martial arts domain, where practitioners need to sustain their energy levels throughout the duration of a fight or training session. Sit-ups help in building this endurance by conditioning the core muscles to withstand prolonged physical exertion, enabling martial artists to maintain a high level of performance throughout.

Application Across Various Martial Arts Forms

Given their foundational benefits, sit-up exercises find application across various forms of martial arts. Let's delve deeper into how they contribute to some specific martial arts disciplines:

1. Karate

In Karate, a martial art that combines striking and kicking techniques, a strong core is vital for generating power and maintaining balance during complex katas. Sit-up exercises help karatekas in building a core that supports these aspects, enhancing their performance in both sparring and kata demonstrations.

2. Brazilian Jiu-Jitsu (BJJ)

BJJ, a martial art centered around ground fighting and grappling, demands a high degree of core strength for executing and resisting submission techniques. Regular sit-up exercises assist BJJ practitioners in developing the core strength necessary for these ground engagements, allowing for more effective control and manipulation of opponents.

3. Taekwondo

Taekwondo, known for its emphasis on high kicks and quick footwork, requires a strong core for stability and power generation. Sit-ups aid Taekwondo practitioners in building a core that facilitates these dynamic kicking techniques, allowing for more powerful and precise kicks.

4. Muay Thai

Muay Thai, also known as the art of eight limbs, utilizes a range of striking techniques involving fists, elbows, knees, and shins. A robust core, cultivated through sit-ups, aids Muay Thai fighters in executing these strikes with more force and in maintaining balance during clinches and exchanges.

5. Boxing

Boxing, a martial art that focuses on punch combinations and footwork, necessitates a strong core for power generation and absorption of blows. Sit-up exercises assist boxers in building a resilient core that supports these requirements, fostering improved punching power and defensive abilities.


It is evident that sit-up exercises play a pivotal role in martial arts training. Through core strengthening, enhancing stability, and fostering greater power and agility, sit-ups contribute significantly to the overall development of a martial artist. Moreover, the versatility of this exercise means it finds application across a myriad of martial arts forms, underlining its fundamental significance in this domain.

As practitioners progress in their martial arts journey, the role of sit-ups continues to be integral, assisting in the honing of advanced techniques and in preparation for higher levels of competition. Through regular incorporation of sit-ups in their training regimen, martial artists can aspire to reach new heights in their craft, achieving a harmony of strength, control, and resilience that sets them apart in the demanding and dynamic world of martial arts.