Weighted Sit-Up

Technique

How to perform Weighted Sit-Up

Choose one setup: hold a dumbbell, kettlebell, or plate at your chest on the floor, or secure a resistance band beneath a decline bench and hold it near your collarbones.
Lie back with your knees bent and feet planted, or secure your legs in the decline-bench supports for the band setup.
Brace your trunk and keep the selected resistance secure.
Flex your trunk and hips to sit up until your torso is upright.
Lower yourself under control to the starting position.
Repeat for the prescribed repetitions.

Programming relevance

Primary targets: Rectus Abdominis.

MuscleScoreRole

Rectus Abdominis1.0Target, Mover, Stabilizer

External Oblique0.5Mover, Stabilizer

Internal Oblique0.5Mover, Stabilizer

What you need

Setup 1DumbbellPerform the weighted sit-up from the floor.

Setup 2KettlebellPerform the weighted sit-up from the floor.

Setup 3Weight PlatePerform the weighted sit-up from the floor.

Setup 4Decline Bench + Long Loop Resistance BandAnchor the band beneath the decline bench and secure the legs in the bench supports.

Setup 5Decline Bench + Tube Resistance Band With HandlesAnchor the band beneath the decline bench and secure the legs in the bench supports.