How To Do Medicine Ball Sit Ups

Medicine Ball Sit Ups Exercise

Medicine Ball Sit Ups is a challenging exercise that works the rectus abdominis primarily the upper abdominal muscles but also engages the hip flexors and the transverse abdominis.

Using a Medicine Ball will increase the resistance and develop stronger abdominals.

This exercise will also improve the strength of the lower back and the hip flexors.

Medicine Ball Sit Ups How To

  • Sit on a flat surface with your knees bent in a 90 degree angle. You can secure your feet under two dumbbells for better stability.
  • With both hands, position a medicine ball on your upper chest. Inhale and slowly lie back by extending your upper abs and hip flexors.
  • When your upper back touches the floor, exhale then pull your upper abdominals toward your ribcage and contract the hip flexors to curl your body up toward your knees.
  • At the top position, contract your upper abs hard for a count of “one”.
  • Extend your hips and upper abs to control your descent back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

There are other variations for Medicine Ball Sit Ups.

One is to place the Medicine Ball behind your head then to use your abdominal muscles to bring it to your knees.

Placing the medicine ball overhead increases tension on the abdominal muscles.

The second variation is to include a press of the medicine ball at the top position to include the shoulders in the workout.

Variations: Otis Up, Weighted Sit Ups, Weighted Decline Crunches

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets, AMRAP (45-60 secs rest between sets)

Medicine Ball Sit Ups