How To Do Medicine Ball Sit Ups

Medicine Ball Sit Ups is a challenging exercise that works the abdominal muscles.

It targets the rectus abdominis, transverse abdominis, serratus and hip flexors.

Medicine Ball Sit Ups also engages the shoulder and upper back muscles as well as the lower back to stabilise the upper body.

Carrying a weighted object overhead places the resistance farther away from your center and increases the degree of difficulty.

Thus, Medicine Ball Sit Ups recruits more muscle fibers to help you accommodate the weight and maintain stability at the same time.

Medicine Ball Sit Ups Progression & Mobility

  • Sit on the floor and place a medicine ball in front of you.
  • Assume the butterfly position; legs wide and the sole of one foot in contact with the sole of the other foot.
  • Grip the medicine ball at the sides. Lie back and bring the medicine ball behind your head. Keep your arms slightly bent. Make sure your grip on the medicine ball is secure.
  • Contract the hip flexors and pull your upper abdominals toward your ribcage to curl your lower back. Bring your upper body off the floor and bring the medicine ball over and forward.
  • Reach forward until the medicine ball touches the floor area in front of your feet. Make sure your hips remain in contact with the floor throughout the exercise.
  • Return to starting position by extending at the hips, pulling the medicine ball back and lowering your upper body to the floor.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Medicine Ball Sit Ups is an explosive exercise that requires maintaining form and technique to bring the medicine ball through the full range of motion.

Trying to apply the form of a traditional sit up will limit your range of motion because you will tend to shorten the distance to bring the medicine ball over and forward.

Performing a fast return to starting position will cause your hips to rise off the floor which will remove tension on your abdominal muscles. Keep your hips in contact with the floor at all times.

Variations: GHD Sit Ups