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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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