Weighted Sit-Up

Setup & Positioning

"Lie on your back with knees bent and feet flat on the floor, hip-width apart. Hold a weight plate, dumbbell, or medicine ball close to your chest. Keep your head in a neutral position—chin slightly tucked."

Key point: “The weight should stay close to your chest to protect your lower back and avoid straining the shoulders.”

Execution

"Engage your core and curl your torso up toward your thighs, lifting one vertebra at a time rather than jerking forward. Exhale as you rise. At the top, pause briefly without pulling on your neck or rounding your shoulders excessively. Inhale and lower yourself back down slowly under control."

Where You Should Feel It

• Abdominals contracting through the movement
• Light hip flexor assistance at the start of the lift
• Stabilization from holding the weight

Where You Shouldn’t Feel It

• Lower back pain from overarching or collapsing
• Neck strain from pulling on your head
• Shoulder discomfort from holding the weight too far forward

Breathing

"Exhale as you sit up, inhale as you return to the floor. Keep breathing steady—don’t hold your breath."

Common Mistakes to Avoid

1. Using momentum – Rocking or swinging takes work away from the abs.
2. Letting the weight drift away from your chest – Increases shoulder and back strain.
3. Yanking on your neck – Keep hands off your head if not holding a weight.
4. Dropping back down quickly – Control the descent for maximum benefit.