Ultimate situps training

Less than 10 sit-ups

If you did less than 10 sit-ups in the test
Day 1
60 seconds (or more) between breaks
Day 4
60 seconds (or more) between breaks
set 1 2 set 1 2
set 2 3 set 2 4
set 3 3 set 3 4
set 4 2 set 4 3
set 5 2 set 5 3
set 6 max (minimum 4)  set 6 max (minimum 4)
Day 2
60 seconds (or more) between breaks
Day 5
60 seconds (or more) between breaks
set 1 2 set 1 3
set 2 3 set 2 4
set 3 3 set 3 4
set 4 3 set 4 3
set 5 3 set 5 3
set 6 max (minimum 4) set 6 max (minimum 5)
Day 3
60 seconds (or more) between breaks
Day 6
60 seconds (or more) between breaks
set 1 2 set 1 3
set 2 4 set 2 5
set 3 4 set 3 5
set 4 3 set 4 3
set 5 3 set 5 3
set 6 max (minimum 4) set 6 max (minimum 4)

A Journey Through Time: The Historical Voyage of Sit-ups

When we think of sit-ups, we often conjure images of gym classes or military training sessions, with individuals fervently counting the repetitions, sweat beading down their foreheads. Yet, the history of sit-ups and its predecessor, the humble crunch, stretches back much further than one might anticipate. Sit-ups are not just a staple of modern fitness regimes, but a practice rooted deep within the annals of human history.

Ancient Civilizations and Physical Conditioning

To trace the history of sit-ups, we journey back to the times of ancient civilizations. The roots of this exercise can be spotted in various ancient cultures where physical fitness was deeply entwined with daily life. For instance, the ancient Greeks held physical fitness in high regard, fostering a culture that revered the human body and its capabilities. Sit-ups, or variations of the exercise, were a staple in the training regimes of warriors and athletes alike, a testament to their efficacy in building abdominal strength and endurance. Art and literature from these times depict individuals engaging in exercises akin to sit-ups, showcasing their importance in ancient physical culture.

As we venture further east, we find echoes of sit-ups in the training practices of ancient Chinese martial artists. Various iterations of core strengthening exercises were integrated into their daily training, a practice believed to enhance one's martial prowess and bodily health. A strong core was synonymous with vitality and agility, highly prized attributes in the martial arts world of ancient China.

Medieval Times to the Renaissance

Moving through the timeline to the medieval period, we find that the emphasis on physical training dwindled somewhat, overshadowed by the social and political turmoil of the times. However, the need for warriors to maintain their physique saw the survival of exercises like sit-ups within the military training regimes.

The Renaissance period, marked by a renewed interest in the aesthetics of the human body, saw a resurgence in physical training. The art of this period often depicted the idealized human form with well-defined musculature, hinting at a renewed interest in physical conditioning exercises, including abdominal strengthening workouts like sit-ups.

Modern Era: Military and Fitness

As we step into the modern era, we notice a marked shift in the way sit-ups are perceived and implemented. The industrial revolution brought with it an increased understanding of the human body, and with this came a focus on physical fitness as a means to improve one's quality of life.

The military adopted sit-ups as a standard for assessing the physical fitness of soldiers. The rationale behind this was simple: a soldier with a strong core was considered to be agile, resilient, and better suited for the rigours of the battlefield. Sit-ups found a place in the daily training regimen of soldiers, a practice that continues to this day.

In the civilian world, the early 20th century saw a fitness boom, with individuals flocking to gymnasiums and fitness centers to sculpt their bodies to match the ideal physique of the time. Sit-ups were advertised as an efficient way to develop a well-defined abdomen, fostering a craze that saw people integrating this exercise into their daily routines.

Contemporary Times: Science and Innovation

As we approach contemporary times, we find that the world of fitness has embraced science and innovation. The sit-up, once a straightforward exercise, has evolved into numerous variations, each designed to target specific muscle groups and meet individual fitness goals.

Yet, this era also brought with it criticisms of the traditional sit-up. The fitness community began to recognize that, if not performed correctly, sit-ups could potentially lead to lower back injuries. This revelation sparked a renewed interest in understanding the biomechanics of sit-ups, leading to modifications and alternatives that aimed to minimize the risk of injury while maximizing the benefits.

Today, sit-ups hold a somewhat contested position within the fitness world. While still considered a potent tool for core conditioning, there is a growing emphasis on incorporating other exercises to develop a well-rounded fitness routine. Pilates, yoga, and other forms of exercise have adopted and adapted the sit-up, integrating it into a holistic approach to physical wellbeing.

Looking to the Future

As we look towards the future, we anticipate further evolution of the sit-up. The advent of technology in the fitness sector hints at a future where sit-ups might be complemented by virtual reality experiences or integrated into high-tech workout regimes, fostering a seamless blend of tradition and innovation.

Moreover, the ongoing research in the field of sports science promises to bring forth even more nuanced understanding of the mechanics and benefits of sit-ups, paving the way for safer and more effective variations of this age-old exercise.


In conclusion, the history of sit-ups is a rich and varied tapestry, weaving through the ages and echoing the changing perceptions and understandings of physical fitness. From the ancient civilizations to the modern-day fitness enthusiasts, the sit-up has stood the test of time, morphing and evolving to suit the needs and knowledge of each era.

As we stand at the cusp of a new age, we pay homage to this seemingly simple, yet profoundly historic exercise, acknowledging its role in shaping our quest for physical excellence and wellbeing. The journey of sit-ups, it seems, is far from over, promising to continue its voyage through time, accompanying humanity in its ever-evolving pursuit of physical fitness and health.