Medicine Ball Sit-up

Abs, Hip FlexorsMedicine Ball

This weighted sit-up variant strengthens your abs and hip flexors, building core power and improving torso control during trunk flexion.

How to do it

1Lie on your back with knees bent and feet flat on the floor, holding the ball at your chest.

2Peel your shoulder blades off the floor and curl your torso up using your abdominal muscles.

3Pause briefly at the top position, keeping the ball tucked close to your chest.

4Lower yourself back down under control, lightly touching your back to the mat.

Common mistakes

Yanking your head and neck forward, placing excess strain on your cervical spine.

Swinging the ball forward with your arms, taking work away from your abdominal muscles.

Dropping back down to the floor abruptly, reducing exercise quality and risking back strain.

Breathing

Exhale as you sit up. Inhale as you lower your torso back down under control.

Make it harder or easier

To make it easier, use a lighter ball or hold it lower near your stomach.

To make it harder, extend the ball straight overhead at the top of the sit-up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.