仰卧，双膝弯曲，双脚平放于地面，双手置于头后。收紧核心将躯干向上卷起并前屈，直到胸部接近膝盖，然后用同样的控制力缓慢下放还原。双手只是乘客，不是引擎——它们轻轻托在头后，一旦开始拉扯颈部，这一组就不再计数。 仰卧，双膝弯曲，双脚平放于地面，双手置于头后。收紧核心将躯干向上卷起并前屈，直到胸部接近膝盖，然后用同样的控制力缓慢下放还原。双手只是乘客，不是引擎——它们轻轻托在头后，一旦开始拉扯颈部，这一组就不再计数。
锻炼：腹肌（abs）、髋屈肌（hip flexors）、腹斜肌（obliques）
呼吸（Breathing）：起身时呼气，躺下时吸气。
常见错误：双手拉扯头颈部、借助惯性猛地起身而非用肌肉力量卷腹，以及不加控制地摔回地面而非缓慢下放。
降低难度：起身时将双臂交叉于胸前或向前伸展，也可以逐步进阶，卷腹（crunches）首先。
加大难度：将下放阶段（lowering phase）放慢至3秒计数，然后继续。蝴蝶卷腹（Butterfly Sit-Ups）将双腿排除在外，或者加入击打动作。仰卧起坐出拳（Sit-Up Punches）.
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
