Weighted sit up

Abs

🔧 plate 🔄 Also works with dumbbell, kettlebell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your back, knees bent, feet flat. Hold a weight plate or dumbbell against your chest. Engage your core, exhale, and lift your upper body towards your knees in a controlled curl. Pause, then slowly lower back down, maintaining control.

Tips

Keep feet flat for stability. Avoid momentum; focus on core engagement. Start with a lighter weight. Maintain a neutral neck position. Ensure smooth, controlled movements. Reduce weight or reassess form if you feel lower back discomfort.

Similar exercises

Sit up Abs · 🔧 no equipment 2/10 Dumbbell sit up Abs, Hip flexors · 🔧 Dumbbells 3/10 Smith machine sit up Abs · 🔧 Smith Machine 2/10 Stability ball weighted sit up Abs · 🔧 Dumbbells, Stability Ball 3/10 Weighted decline sit up Hip flexors · 🔧 Decline Bench, Plates, Dumbbells, Medicine Ball 3/10 Dumbbell sit up press Shoulders, Abs, Hip flexors · 🔧 Dumbbells 3/10 Resistance band assisted sit up Abs · 🔧 Resistance band 1/10 Medicine ball decline sit up Abs, Hip flexors · 🔧 Decline Bench, Medicine Ball 3/10

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