General

The home sit up test provides a good estimation of torso strength. The test is relatively easy and can therefore be done at home.

Content

The test consists of the following components:

  • Test period

Procedure

Lie flat on the floor with your legs bent and your feet flat on the ground. Tighten your ab muscles and slowly sit up. Your hands should touch the top of your knees. Lie back to your starting position and repeat the exercise. Count the number of repeats within one minute.

Steps

  1. Lie flat on the floor with your legs bent and your feet flat on the ground;
  2. Tighten your ab muscles and sit up;
  3. Your hands should touch the top of your knees;
  4. Go back to your starting position and repeat the exercise;
  5. Count the number of repeats within one minute;
  6. It is important that you perform the exercise properly, as described above.

Results

Men

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent > 49 > 45 > 41 > 35 > 31 > 28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very poor < 25 < 22 < 17 < 13 < 9 < 7

Women

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent > 43 > 39 > 33 > 27 > 24 > 23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very poor < 18 < 13 < 7 < 5 < 3 < 2  

Required equipment

For this test you need the following:

  • Mat you can lie on
  • Stopwatch

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