How To Do Weighted Sit Ups
Weighted Sit Ups is an effective exercise for building the upper abdominal muscles or the rectus abdominis muscles.
It will also engage the hip flexors, serratus muscles and lower abdominals or transverse abdominis muscles.
The added resistance of the barbell plate will help develop the abdominal muscle and improve its strength as well.
Weighted Sit Ups will also strengthen the lower back.
Weighted Sit Ups How To
- Lie with your back on the floor, your knees together and bent in a 90 degree angle.
- Using both hands, hold a barbell plate to your upper chest. Do not let the plate touch your chest.
- Take a deep breath and exhale; contract your upper abdominals then flex your hip flexors to curl your upper body toward your knees in a sit up position. Hold the top position for a count of “one”.
- Go back to starting position by extending the hips, contracting the upper abdominals to slowly bring down your upper body to the floor. You should feel a good stretch on your abdominal section.
- When your body touches the floor, reset your position then repeat the exercise. Complete the targeted number of reps.
Form and Technique
Position the barbell plate on your upper chest not on the lower chest or behind your head.
Do not use momentum to perform the sit up. Always control the negative part of the exercise.
It is advisable to use light to moderately heavy weights for this exercise so you can focus more on proper form and technique and not the amount of weight you are carrying.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)