This version of the sit-up is going to challenge your abs using a unique setup that allows you to minimize hip flexor involvement.
Normally, when you do a situp with your feet anchored, this automatically engages the hip flexors. This can throw a lot of torque onto the lower back, which is one of the biggest issues with the sit-up as an exercise.
THIS version of the sit-up removes the anchoring of the feet and instead anchors your hands.
As you come up into the sit-up, you'll engage the abs with a pull AND a sort of push, which helps to minimize the hip flexors.
This will be easier to understand when you see it and try it yourself.
To do this one, you'll need a couple of empty Olympic bars and something solid to brace the ends against (I'm using a rack, but it could even by just a wall).
I call these "landmine" because the action is similar to that (with one end anchored) but because of how they're done, you don't actually need the ends of the bars anchored.
This is an advanced exercise so you'll also need a strong core just to start with...this is going to make it even stronger.
Start by lying on the floor, holding the bars just under the collars. The bar ends should be about even with your face.
Now start the sit-up. As you raise your upper body off the ground, push the bars up while at the same time using them to pull yourself up. It's hard to explain the sensation until you try it.
As you come up higher, straighten your torso.
Come up as high and as far forward as you can, using the bars to pull your torso forward as you push the bars higher. Squeeze hard at the top for a few seconds.
Lower slowly and under control, then repeat.
I find with this one, because you're also pushing the bars up and using them to "anchor" your hands without your feet being anchored, this helps to keep hip flexor involvement down while also minimizing torque on the lower back (it won't be zero but it'll be a lot less).
The extra resistance you'll get with the bars is extremely effective for abdominal training and definitely worth trying out!
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Want 90 more unique and challenging exercises to SHRED your core? Check out The Best Core Exercises You've Never Heard Of!
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Want Another Deep Core Exercise Like This?
It sounds horrible but it's actually VERY effective, combining a push and a pull at the same time as the torque goes directly through the core.
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