Answer: The Average Sit-ups for a 14-year-old are anywhere from 10 to 12 reps. However, it varies from person to person because not everyone is the same. For example, some 14-year-olds can easily do 12 sit-ups and some may struggle with 10 sit-ups. One of the biggest concerns of youngsters and parents is getting themselves or their kids “Injured”. Therefore, a focus on form and Reps/Sets.
So How much Should a 14-year-old Sit-ups in a day?
It all comes down to the level of core strength you got.
The average Sit-ups a day for a 14-year-old boy is 10-12 reps for 3 sets which are 30-36 reps a day.
The average Sit-ups a day for a 14-year-old girl is 8-10 reps for 3 sets which are 24-30 reps a day.
If you are doing more than the average reps in your category then it shows you are proactive and fit. However, If you’re struggling with average reps then don’t worry. Practice makes it perfect. The more you practice regularly the better you will get and the more core strength you will it.
Average Sit-ups for a 14-year-old Boy Chart
Average Sit-ups for a 14-year-old Girl Chart
- Must read:- What is the Average Reps for Sit-ups?
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- Must read:- Average Sit-ups for an 18-year-old?
Sit-ups are a bodyweight exercise for the abdominal which requires lifting the torso while lying on the back. It’s best to know which muscle is being targeted, which are:
- Rectus Abdominis
- Internal and External Obliques
- Rectus Femoris
Benefits of Sit-Ups
Most of the exercises require core strength. By doing sit-ups you will be strengthening and toning your core and this will lead to less back and core injury in future. If you want a good strong core then sit-ups are the exercise that will help you achieve that.
Better balance and stability
Performing sit-ups will help increase your balance and stability. With sit-ups, your pelvis, lower back and hip muscles work together with abdominal muscles to increase your balance. This is can be very beneficial as you’re less likely to get injured in the future and will have a better balance.
Improved muscle mass
A 2016 study, shows that sits helps increase the muscle mass in abdominal and hips muscles. If you’re planning to build muscle mass on your abs and lower back then adding sit-ups to your workout would be beneficial.
Sit-ups help with flexibility as it works on the hips and back muscle. This increases mobility and relieves tightness and tension. Furthermore, this leads to reduce stress, increases concentration and boosts energy levels.
Sit-ups help improve the posture as your core gets stronger your hips, spine and shoulders are easily aligned and that helps with posture.
How to do more reps for sit-ups?
The form is very important, you need to ensure you perform sit-ups correctly. You can check below how to do sit-ups with the correct form. Some tips are to avoid pulling your neck or crunching too high.
Create workout plan
In order to do more reps for sit-ups, you need to track how many sit-ups can do and add them to your workout plan or create one. It’s best to do sits ups every other day so take one day’s break for recovery (such as Monday, Wednesday, and Friday).
- Warm up with a 5-minute slow jog.
- Exercise (lunges)
- Exercise (Pull-ups)
- Exercise (Sit-ups) – Choose your Target (20 reps) and perform the sit-ups for 3 sets with a 30-second break between each set.
- Exercise (Deadlifts)
- End your workout with a slow prone back extension to release tension from the core.
Adding resistance will make your sit-ups harder but more effective. The best way to do it is by using an incline sit-up bench. This will add intensity to sit-ups and help gain core strength a lot quicker.
In order to perform more sit-up reps then you make sure your overall core strength is stronger and increases endurance. The best way to do this is by performing different abdominal exercises as it will help build good core strength and stability.
Some of the exercises you can perform are:
- Captain’s chair
- Plank hold
- Leg raises
Get Enough Rest and Recovery
After performing a number of abdominal exercises you need to ensure that you let one day for your muscle to recover. This is because your ab muscles will be fatigued, in order for them to get stronger and increase in endurance, so make sure to rest.
How to do a sit-up with the correct form?
STEP 1 – Lie on your back with a slight bend to your knees. Arms bent to the elbows and hands touching your head by the ears.
STEP 2 – Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears.
Engage your core and lift your upper body so your right elbow touches your left knee.
STEP 3 – Return to the start position then lift your upper body so your left elbow touches your right knee. This is the starting position.
STEP 4 – Return to the start position.
Sit-ups vs Crunches
Sit-ups and crunches are both abdominal exercises. If you want to increase your core strength then it’s recommended to add both of the exercises to your workout. The main difference is the range of motion.
With sit-ups, there is more range of motion as you have to move all the up to your knees. Compared to Crunches its less range of motion. There is more muscle activated with sit-ups compared to crunches.