Fitness Center
Core endurance (option)

Sit-Up (legacy option)

Historical core endurance event still used as an option in some branches.

Air Force · PFRA
Muscles trained
Rectus abdominis, Hip flexors
Equipment
Mat
Starting position
Supine, knees bent, feet flat, hands per branch standard.
Step-by-step execution
  1. 1Sit up until elbows or chest touches thighs.
  2. 2Return until shoulder blades touch the mat.
  3. 3Repeat.
Timing
2 minutes (branch-dependent).
Valid repetition
Full range top and bottom.
Invalid repetition
Feet lifting, partial range.
Common mistakes
  1. 1Yanking neck.
Safety
  1. 1Avoid if you have lower-back injury.
Training progression
  1. 1Controlled sit-ups 3×max.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.