Tips for performing a weighted situp

Tips for performing a weighted situp

Avoid injury by adding weights at the right time. While the extra resistance challenges your abdominal muscles, the extra weight can also cause injury to your back and spine. Therefore, only incorporate a weighted situp if you’re at an advanced fitness level, and only if you have a trained core. This modification isn’t for beginners.
Start light. Once you feel that you’re ready to add a weighted situp and build stronger core strength, start with a light weight, perhaps 5 or 10 pounds. Gradually increase the weight as your core becomes stronger.
Get a comfortable grip. Also, use a weight that you’re comfortable holding during the situp. Some people are comfortable with a weight plate, while others are more comfortable holding a dumbbell. You can also complete this exercise with a weighted medicine ball.


Go for the assist to stay stable. To keep your body stabilized, place your feet underneath a bar or have someone hold your feet.
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Variations to a weighted situp
Variations and modifications can make this exercise easier or harder to perform. If you’re having trouble completing a weighted situp, reducing the weight can make it easier to raise your torso. It also puts less stress on your core and back.

If you’re comfortable with the weight and want to make the workout harder, here are two good ways to do that.

Switch to an overhead weighted situp
You’ll perform this situp with the weight above your head. This move can put extra pressure on your back, so you might need to use a lighter weight.

In addition to your abdomen, quadriceps, chest, and lower back, an overhead weighted situp also works your arms and shoulders.

Use an incline bench
Performing a weighted situp on an incline bench can also increase intensity.

Some people refer to this particular exercise as a “weighted decline situp” because it’s performed with the head lower than the hips. Others, however, refer to it as a “weighted incline situp” because it’s performed on an incline bench. Despite the different terminology, these are the same exercises.

To get started, you only need an incline bench and a weight.

Lie flat on your back looking upward. Your hips, torso, and head should be flat on the bench, and your feet secured underneath the foot brace.
With a weight placed against your chest or overhead, begin lifting your torso toward your knees.
Hold this position for a few seconds before lowering to starting position.
A weighted situp on an incline bench allows for greater range of motion. And because you’re at an incline, you’re working against gravity, thus increasing the resistance.

Your abdominal muscles and other muscle groups have to work harder, resulting in tighter abs and a stronger core.

If you’re a beginner, set the incline bench at a low angle and start with a low weight.

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