SIT-UPS are one of those exercises that refuse to die. They’ve been praised, blamed, cancelled, revived and still show up in boot camps, military tests, and random living room workouts everywhere.

So how powerful are they?

“They’re not magic and they’re not useless, they’re just a tool for you to use,” said fitness trainer Lennox Richards.

“Sit-ups primarily train your rectus abdominis or your ‘six-pack’ muscle, along with hip flexors and some deep core stabilisers. If your goal is stronger trunk flexion, better midline endurance, or building visible ab muscle, assuming your body fat allows it, sit-ups can absolutely contribute.”

Richards said knowing that sit-ups are not a fat-loss move, not a total core solution, and not automatically superior to planks or crunches is important for you to know in the gym, as their power depends entirely on how and why you use them.

“If used intentionally, you’ll see solid gains. If you’re using them randomly, maybe not so much,” he said.

So how do you make sit-ups work towards your fitness goals?

Richards said you should first decide what you want from them. Here are his tips:

Be honest:

•Want visible abs? Sit-ups help build the muscle, but nutrition drives definition.

•Want core stability? Add anti-rotation and anti-extension work too.

•Training for a fitness test? Practise them specifically and progressively.

Do it right

•Take two to three seconds to lower yourself.

•Lightly touch the floor.

•Come back up with control.

“This increases muscle tension and makes fewer reps more effective,” Richards said.

Add progressive overload

Options:

•Hold a weight plate or dumbbell to your chest.

•Slow the tempo.

•Pause at the top.

•Increase total volume weekly.

“Endless 50-rep sets won’t do what progressive tension will,” Richards said. “So it’s not more, it’s how you work with each rep.”

Pair them with other core patterns

“Your core isn’t just for crunching forward,” Richards said.

Balance sit-ups with:

•Planks or ab roll-outs for anti-extension

•Dead bugs for coordination

•Side planks or carries for lateral stability

•Hanging leg raises for lower ab challenge.

“Think of sit-ups as one move in a core ecosystem,” Richards said. “So while sit-ups alone wont be sufficient for your ultimate goal, they’re still a core workout for what you will ultimately want to achieve.”

Respect your lower back

If sit-ups bother your back:

•Try partial range crunches.

•Use a decline bench to adjust resistance curve.

•Or swap for cable crunches where tension stays constant.

“Note that pain is not proof of effectiveness,” Richards said. “Sit-ups are powerful in the same way a hammer is powerful, so when used correctly, for the right job, with progressive intent, they build strength and muscle. When used mindlessly, they won’t give you the results you want.”