March Sit

A core and hip flexor exercise. The marching motion challenges pelvic stability while the seated position isolates the abdominal wall.

Exercise Details

Level: Beginner
Body Area: core
Type: isolation

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Quads

Setup

Sit on the floor with your torso leaned back 45 degrees. Place hands on the floor behind you or at your chest.

Instructions

1. Alternately lift your knees toward your chest in a "marching" motion.
2. Keep your core tight and back flat.
3. Maintain the lean throughout the set.
4. Focus on lower ab contraction.
5. Breathe steadily.

Common Mistakes

1. Rounding the back.
2. Moving too fast.
3. Sagging the chest.

Alternative Exercises

Wipers

Intermediate / Bodyweight-only / Abs / isolation

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

Weighted Crunch

Intermediate / Dumbbells / Abs / core

A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Vertical Leg Raise

Intermediate / Captain's Chair / Abs / core

A powerful lower-abdominal exercise. Lifting the legs vertically targets the lower rectus abdominis and hip flexors while building core endurance.

Twisting Crunch

Beginner / Bodyweight-only / Abs / core

Similar to the twist crunch, this move emphasizes continuous rotational tension in the abdominals to build functional core strength.

Twist Crunch

Beginner / Bodyweight-only / Abs / core

A rotational core exercise targeting the obliques and rectus abdominis. It improves waistline definition and rotational spinal health.

Tuck Crunch

Beginner / Bodyweight-only / Abs / core

Targets the upper and lower abdominals. The simultaneous movement of the torso and knees maximizes the contraction of the rectus abdominis.

Stability Ball Crunch

Beginner / Stability (Swiss) Ball / Abs / core

A classic core builder that utilizes an unstable surface to recruit more muscle fibers. It primarily strengthens the upper abdominals and improves spinal stability.