Sit. Stay. Sit-Up! How Your Dog Can Become Your Best Workout Partner

Remember gym class, when another student would hold your feet down while you struggled through your sit-ups?

Well, move over, childhood gym partner—your dog may be ready to take the job!

During my latest Strength in the Core workout, Freedom sat on my feet and helped keep them from lifting off the mat. She didn’t need a gym membership, fancy equipment, or even an explanation of proper form. She just needed to sit, stay, and be her wonderfully supportive self.

And that gave us a new way to strengthen both ends of the leash!

The Human Sit-Up

The traditional sit-up works several muscles through the front of the core, including the abdominal muscles and hip flexors. A stronger core can help support posture, balance, stability, and everyday movements.

Here’s how to perform a controlled sit-up:

1. Lie on your back with your knees bent and your feet flat on the mat.

2. Place your hands lightly behind your head without pulling on your neck.

3. Engage your abdominal muscles and slowly lift your upper body.

4. Continue upward until you reach the top of the movement.

5. Lower yourself back to the mat with control.

Keep your feet on the floor and avoid using momentum to throw yourself upward. The goal isn’t to race through the repetitions—it’s to make every repetition count.

Your Four-Legged Workout Partner

If your feet tend to lift, invite your dog to sit beside or gently across your feet—provided your dog is comfortable doing so.

Freedom helped stabilize my feet in much the same way a partner did during those grammar-school gym classes. Her presence also made the exercise more fun and turned an ordinary sit-up into a moment of teamwork. FYI: I also had a fellow soldier there to hold my feet during PT tests in the US Army!

Your dog should never be forced into position or used as a heavy weight. A calm sit beside your ankles may be all the assistance you need. You can reward your dog for staying in place while you complete a few slow repetitions.

Now it’s your dog’s turn!

The Doggy Sit-Up

For the doggy version, begin with your dog in a comfortable sitting position.

Using a treat or your hand as a guide, encourage your dog to lift their front paws and upper body into a supported “sit pretty” or begging position. If needed, offer your hand or forearm for balance. Hold the position briefly, then guide your dog carefully back into a regular sit.

That gives us our doggy sit-up:

Sit → Paws Up (with upright SIT) → Sit

This movement can engage a dog’s core muscles while also practicing balance, body awareness, focus, and coordination. Begin with only one or two controlled repetitions and plenty of praise.

**Not every dog should perform a sit-pretty exercise. Puppies, senior dogs, long-backed dogs, dogs with joint or spinal concerns, and dogs that appear uncomfortable should use a simpler alternative—such as moving between a sit and a stand. Never pull your dog upward by the paws or hold them in a position they cannot comfortably maintain.

**I always suggest checking in with your veterinarian to see if they have specific recommendations for your individual dog!

Strengthening Both Ends of the Leash

You perform your sit-up. Your dog performs a doggy sit-up. Together, you’re building strength, practicing communication, and spending meaningful time with one another.

Fitness doesn’t always have to feel like another chore on the list. Sometimes it can be playful. Sometimes it can strengthen your bond. And sometimes your best workout partner is already sitting beside you, waiting for the next cue—and possibly a treat.

So grab your mat, invite your dog to join you, and give it a try:

Sit. Stay. Sit-up!

How does your dog help make your workouts more enjoyable?

Always choose exercises that are appropriate for your fitness level and your dog’s age, health, structure, and comfort. Stop if either member of the team experiences pain or distress.

Until tomorrow have a happy and healthy tail wagging day,

Sit up and take notice of your day today,

Pamela and Freedom