Abs
Weighted Sit Up
The Weighted Sit Up is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 38%, lower abs 24% and obliques 19%.
How to do it
- Lie on your back on a mat with knees bent and feet flat, anchored under a bar or bench if needed.
- Hold a weight plate flat against the chest with both hands.
- Curl the head and shoulders up first, then keep rising until the torso is upright.
- Pause briefly with the chest over the thighs.
- Roll back down slowly until the shoulders touch the mat.
Tips
- Start with a light plate and keep the same smooth tempo as your bodyweight reps.
- Keep the plate against the chest the whole time.
Common mistakes
- Throwing the plate forward to sit up.
- Crashing back down with the weight.
- Letting the feet lift so the legs rock the body up.
Muscles worked by the Weighted Sit Up
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sitting all the way up adds hip flexion (Escamilla 2006). Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.
Weighted Sit Up alternatives
Same equipment
Different equipment
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Weighted Sit Up work?
Mainly the upper abs and lower abs. The obliques and hip flexors assist.
Is the Weighted Sit Up good for beginners?
Yes. The Weighted Sit Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Weighted Sit Up?
For example the Sit Up, Tuck Up and Decline Weighted Sit Up. They train mostly the same muscles, some with different equipment.
How do you make the Weighted Sit Up harder?
Add weight or reps, or move on to the Tuck Up and Jackknife Sit Up.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)
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