Weighted Sit-Up

Abs, Obliques, Hip flexorsWeight Plate, Dumbbell

A sit-up variation loading the rectus abdominis, obliques, and hip flexors with external resistance. It builds raw trunk flexion strength.

How to do it

1Lie flat on your back, bend your knees with feet flat on the floor, and hold a weight plate or dumbbell tight against your chest.

2Press your lower back gently into the floor and tuck your chin slightly.

3Initiate the sit-up by contracting your abs, peeling your shoulders and back off the floor.

4Sit all the way up until your torso is vertical over your hips.

5Lower yourself down slowly and under control, rolling down spine by spine.

Common mistakes

Lifting your feet or hips off the floor, relying on momentum instead of ab strength.

Pushing the weight forward with your arms rather than hugging it tight to your chest.

Flopping back onto the floor on the descent, stressing the spine.

Breathing

Exhale as you curl your torso up, and inhale as you lower back down under control.

Make it harder or easier

To make it easier, drop the weight or use a lighter load; to make it harder, hold the weight locked out overhead.

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.