Exercise Guide

How To Do Sprinter Sit Ups Properly

Sprinter sit-ups workout is a variation of the old sit up which equally strengthens the core and abdominal muscles, but the difference is that the former poses a better challenge that results in exponential results.

If you’re looking to strengthen your core and abdominal muscles, consider adding the sprinter sit-up workout to your workout routine.

The benefit of building strong core muscles cannot be overemphasized not only for regular gym rats but for everybody who is concerned about their physical health.

In fact, the core muscles are essentially involved in every physical activity to a certain degree.

It is a fundamental requirement for fitness trainees to build up their core strength which will empower them to take up other physical exercises.

Here are the steps to take in doing the sprinter sit-ups.

  • Start seated on a horizontal platform and clutch your feet. Pull back your right leg and bend it to plant your right foot on the floor. Lean back at 45 degrees from the floor, then lift your right leg so that it is suspended a few inches from the floor.
  • Jerk your torso forwards and your right knee backward simultaneously as you extend your right arm forwards. Do the move continuously, then switch to the other leg and arm.



This is a long pair of parallel muscles normally referred to as ‘six pack’. It spans from the sternum all the way to the pubic bone.



While the rectus abdominis is the top layer of the abdominal muscles, the transverse abdominis is the deepest layer of all the abdominal muscles.

Its muscle fibers run horizontally from front to back, wrapping the trunk around and emanating from below the ribs to the pelvis, hence the name ‘transverse’ abdominis.


They are divided into two categories, the external and the internal obliques. The external obliques are found on either side of the trunk.

They are muscle fibers that extend from halfway through the lower ribs all the way down to the pelvis. They help in rotating the trunk and in pulling the chest downwards.

The internal obliques are muscle fibers that originate from three locations- the iliac crest, thoracolumbar fascia, and the lingual ligament.

These muscle fibers run obliquely – diagonally into the costal cartilage of the eighth rib to the twelfth rib. They help in turning and bending the trunk.


There is no one exception workout that is able to serve all your fitness deficiencies. However, here is one that promises to usher you into the hallway of a glorious fitness journey.

Here are some of the reasons why the sprinter sit-ups workout should not miss in your training program.


Building your core strength is one of the profound reasons why you should perform this drill. Core strength will help you in performing most fitness exercises effectively and also helps you to endure muscle tension and stress.

When these core muscles, which include the rectus abdominis, obliques, transverse abdominis are strengthened and tightened, you will be able to perform daily chores easily.


Athletes who do sit-up variations, such as the sprinter sit-ups have better muscular strength and power.

When your core is strengthened, you will have a strong back and be in the right physical, enabling you to perform most athletic activities easily.


When you sit and decline your torso at 45 degrees, then jerk it back and forth, there will be increased mobility in the spine, thereby making it flexible.

When your leg is raised a few inches from the floor and jerked back and forth, the tension and stiffness on your hips are also loosened, making you much more flexible.

Increased flexibility translates to increased energy levels and improves blood circulation.


For the reason that Sprinter sit-ups strengthen your core muscles and improve the mobility of your hip muscles, and you gain a better balance.

In doing the sit-ups, your pelvis and your lower back are recruited, and in conjunction with your abdominal muscles, they work together to make your body stable and solid.


Sprinter sit-ups is an ideal way to exercise diaphragmatic breathing. When your torso is jerked back and forth, it leads to compression of the abdomen.

This compression is effective to the diaphragm in that it creates diaphragmatic pressure that strengthens the abdomen and improves respiratory function.

When your diaphragm is strong and healthy, you will have good berthing patterns, which brings down stress levels and enhances athletic endurance.


There are alternative exercises that can equally work the set of muscle groups that the sprinter sits ups activates. These exercises can either be done separately or in conjunction with the rest to generate more emphasis on the targeted muscles.


To do the bridge workout, lie flat on the floor then, bend your knees then and plant your feet on the floor such that they are close to your hips.

Stretch your hands on your sides and keep your palms facing down. Engage the abdominal muscles and lift your waist as high as possible.

Hold on in that position for about 1 minute then slowly return your back down.

Apart from working your abdominal muscles, this workout activates your glutes, hamstrings, and erector spine.


The plank is a common abdominal and core workout. To do the forearm plank, bend down and support your upper body on the floor with your forearms such that it forms a 45 degrees angle at your elbows.

Push back your feet and clutch them together such that your back slopes uniformly to your legs. Hold on for about 1 minute then take a rest.


Assuming the plank position with your palms straight to the floor, press onto the floor. Jump with your feet apart, then jump them back together as in opening and closing. Do the move repeatedly.


  • Since sprinter sit-ups involve declining your torso at 45 degrees and pulling it back and forth from your waist. It is a bad practice to decline your head back to the floor while doing a set. This gives up the tension in your abdominals.
  • You should not stick your chin to your chest. It keeps your upper back bent and your shoulders hunched up. When your upper back is curved, you may feel some pain after the workout. The correct posture is to keep your chin straight and your chest pop out.
  • Due to the positioning of your body during the workout, it is meant to be done at a rapid pace. When your torso is declined and your leg raised, it is an imbalanced posture, and it’s only right if you do a set at a rapid pace and then take a break. Moreover, the faster you do it, the faster you gain. So don’t make the lazy mistake of doing it slowly.


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