Weighted Sit-Up

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• Iliopsoas
• Rectus Femoris

Holds

• External Oblique
• Internal Oblique
• Transversus Abdominis

Equipment

• Weight Plate

Technique

1. Lie on your back with knees bent and feet flat or anchored, holding a weight plate against your chest.
2. Curl up to a seated position with the plate close.
3. Pause at the top, torso tall.
4. Lower back down slowly.

Cues

• Keep the plate hugged to your chest.
• Roll up through the spine.

Common mistakes

• Using a plate that is too heavy and pulling on the neck.
• Throwing the torso up with momentum.
• Dropping back quickly.

Alternatives

• Sit-Up
• Weighted Decline Sit-Up