How To Do Sit Through Exercise Properly

Thought by many to be a break-dancing move rather than an exercise the sit through is a calisthenics exercise that builds and strengthens your obliques, lower abs transverse abs and triceps.

It is not an exercise for packing a lot of muscle but after a few reps raise your heart rate intensively making it a good cardiovascular workout.

How to do the sit through:

Required equipment: none (a mat is optional)

  • Begin by getting down on all fours in a bear crawl position your palms on the floor glued to the ground and your fingers pointing forward.
  • Ensure that your arms are directly below your shoulders and your knees are bent and form a ninety-degree angle below your waist.
  • Make sure that only your toes and hands come into contact with the ground. This is your starting position.
  • Keep your left hand on the floor, raise your right hand and left leg while rotating your body to your right, using your right foot as a pivot.
  • Thread your left leg beneath your body and fully extend it so that it is parallel to the floor. Your core should be tensed up throughout the exercise, and your back should remain flat.
  • At this position you should either be sitting or one inch off the floor.
  • Reverse your left leg back in and reassume your starting position. Repeat the same motion now using your left foot as a pivot and extending your right.
  • Repeat this motion for ten reps counting both sides of the movement as one for two sets.


The exercise requires a lot of agility and balance to perform, it is advisable to first do a pre-warm-up workout to get a bit limber before attempting it.

Sit throughs are also slightly complex to keep a good form for the first few sets till you get the flow of it properly, go slow.


In the most general case regardless of your trained range of motion sit throughs will work your triceps, lower abs, obliques, and transverse abs.



When done intensely sit throughs burn a lot of calories, as the exercise raises your heart rate causing you to burn fat by converting it to energy.

Mostly burning the fat around your core due to its intensive work throughout the exercise.


Being a bodyweight exercise, it aims to build strength in both your lower and upper body.

A standard sit through works the muscles in your hips, glutes, core, shoulders, calves, arms and chest, making it quite a versatile exercise for full-body workouts.


The exercise does not require any equipment, all you need is sufficient space to perform it and your body.

Making it a viable exercise that you can do in your apartment or even a hotel room. For those who find the standard version easy some modifications can be made to offer a better challenge.



Known to be a great dynamic movement that works most of your major muscle groups in both your lower and upper body, combining both cardio and strength.

The exercise involves doing a push-up squat and jump.

How to do a burpee:

Required equipment: none.

  • Stand upright with your legs shoulder-width apart and your hands at the sides of your hips.
  • Crouch down and place your arms on the floor under your shoulders and place most of your weight into your hands and shoulders.
  • Jump your feet out from under you ensuring that your legs are straight and fully outstretched.
  • Simultaneously, move your upper body towards the floor by bending your elbows as if you were doing a push-up. Ensuring that your arms are at the side of your chest.
  • From this bottom point press your hands to the floor and raise your upper body.
  • At the same time jump your legs back in underneath you landing with your feet hip-width apart.
  • Move your weight from your arms into your legs and slowly in a controlled manner move up as if you are doing a squat while loading your calves and glutes.
  • As you approach your topmost point explode off the ground, jump up, fully extend your arms above your head and clap your hands you are in the air.
  • As you land back down repeat the same motion by placing your hands back on the floor and crouching.
  • Repeat this for eight reps in a set of three.


It is a weighted strength exercise that when done correctly quite effectively works your deltoids, upper pecs and triceps.

How to do an overhead press:

Required equipment: a barbell and weights to be added.

  • Stand straight with your legs slightly wider than shoulder-width and your feet planted on the ground.
  • Engage your glutes and brace your core, bending at your waist grab the bar with both hands having them slightly wider than your shoulder width.
  • Lift it to your chest. This is your starting position.
  • Draw your ribs in and flex your biceps and triceps and push the bar up straight with your knees slightly bent to generate power from your lower body as you push it up.
  • Raise the bar till your arms are fully extended above your head. Slowly bring the bar back down to your starting position.
  • Repeat this for fifteen reps in two sets



A very common mistake doing this alleviates the stress from your abs thus reducing the full impact of the exercise and thus minimizing the results you will realize.


As you kick through a common mistake made is landing and sitting on the mat and resting there for a few seconds.

Instead of fully engaging your core and keeping your glutes raise only lightly tap the mat.


Side through is an all-around exercise that can be done conveniently for it requires no equipment and very little space.

Making a great exercise for those who want to simultaneously work multiple major muscle groups in their body without having to do a variety of exercises.

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