Weighted Sit-Up

Setup

• Lie on your back with the knees bent and the feet flat.
• Hold the medicine ball or plate against the chest.

Execution

1. 1.Curl the torso up, peeling the spine off the floor one segment at a time.
2. 2.Sit up until the torso is upright.
3. 3.Lower back down under control, keeping the weight at the chest.

Breathing

Exhale as you sit up, inhale as you lower.

Form cues

• Roll up through the spine rather than hinging in one rigid piece.
• Keep the weight pinned to the chest.
• Control the descent.

Common mistakes

• Yanking the head forward with the hands.
• Throwing the weight to build momentum.
• Dropping flat on the back between reps.