Ab Mat Sit-up
Description
The ab mat sit-up is a sit-up variation performed with a small curved foam pad (ab mat) under the lower back. The pad supports the natural arch of the lumbar spine and allows the torso to extend slightly below horizontal at the bottom, creating a longer range of motion and stronger ab contraction than a flat-floor sit-up. It is a staple exercise in CrossFit.
Equipment Required
Ab Mat Sit-up Instructions
- Place an ab mat (or a folded towel) on the floor. Sit on the floor with the mat positioned just below your lower back.
- Lie back so the mat supports your lumbar spine. Your shoulders should rest just behind the mat on the floor.
- Bend your knees and bring the soles of your feet together in a butterfly position. This stabilizes you without engaging the hip flexors heavily.
- Place your hands behind your head with fingers lightly touching, or extend them overhead.
- Brace your core and tuck your chin slightly.
- Sit up by curling your torso forward. Drive through your abs to bring your hands to or past your feet.
- At the top, your torso should be roughly upright. Squeeze your abs hard.
- Lower your torso under control back to the start position. Touch your shoulders to the floor behind the mat before the next rep.
Ab Mat Sit-up Form & Visual
Ab Mat Sit-up Benefits
- Longer range of motion than flat-floor sit-ups
- Supports the lumbar spine and reduces lower-back strain
- Butterfly leg position reduces hip flexor dominance
- Builds the rectus abdominis through full range
- Easy to scale by adding weight (chest hold or overhead)
- Standard CrossFit movement with established progression standards
Ab Mat Sit-up Muscles Worked
- Rectus abdominis
- Obliques (secondary)
- Hip flexors (less than standard sit-up due to butterfly position)
- Transverse abdominis
Ab Mat Sit-up Variations & Alternatives
- Assisted Sit-Up
- Decline Twisting Sit-Up
- Kettlebell Sit-Up
- Jack-Knife Sit-Up
- Weighted Ab Mat Sit-Up (plate on chest)
- Overhead Ab Mat Sit-Up (weight extended overhead)
- Anchored Foot Ab Mat Sit-Up
- Tempo Ab Mat Sit-Up (3-sec descent)
