How to Do Weighted Situps and Variations

How to Do Weighted Situps and Variations

Even when situps are part of a regular exercise routine, muscle development can slow down after some time. Your abdominal muscles can get used to a particular exercise, and as a result, you’ll need to find new ways to challenge these muscles.

Switching to a weighted situp is a simple way to change up your workout and add a new stimulus.

What are weighted situps?
Situps are a simple, yet effective workout for tightening and strengthening your core muscles without any special equipment. While a regular situp can tone your abdomen, you may have better and faster results with a weighted situp.

You can perform a weighted situp in the same manner as a non-weighted version. The difference with this exercise is that you’ll hold a weighted plate or dumbbell in your hand.

Weighted situps work the same muscle groups as non-weighted situps. Yet, the added resistance from the weight increases the intensity of the workout, resulting in stronger muscles.

Muscles worked
Primary muscles activated during a situp include the rectus abdominis, which are the muscle fibers in front of the torso.

Other muscles worked include the obliques, the quadricep muscles, and the hip flexors, which are the muscles connecting your thigh bone to your pelvis.

How to perform a weighted situp
To perform a weighted situp:

Grab a dumbbell or weighted plate and sit on the floor.
Hold the weight against your chest and lie on your back. Bend your knees at a 90-degree angle, and keep your feet firmly planted on the floor.
While holding the weight, slowly contract your core and raise your upper body toward your knees until your forearms touch your thighs. Your hip and feet should remain on the floor.
Hold this position for a few seconds, and then lower back to starting position. Repeat the desired number of repetitions.

Leave a Reply

Your email address will not be published. Required fields are marked *