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Ab-Mat Sit-Up

Ab mat increases range of motion for the sit-up.

BeginnerAb mat3 × 15–20
Ab-Mat Sit-Up demonstration thumbnail — Teaching the abmat sit-up
Rectus abdominisAb mat

Ab-Mat Sit-Up

Demo · Margaux Alvarez

Verified Ab-Mat Sit-Up demonstration by Margaux Alvarez. Click to play.

How to do the Ab-Mat Sit-Up

  1. 1Place mat at lower back
  2. 2Full extension back
  3. 3Sit up tall

Benefits of the Ab-Mat Sit-Up

  • Builds strength and size in the rectus abdominis under sustained isometric tension
  • Fits a home or hotel-room setup without sacrificing training quality
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services