Core Beginner/Intermediate Weight plate or dumbbell

Weighted Sit-Ups

Weighted Sit-Ups add a plate or dumbbell to the classic sit-up so your abs work against more resistance. Hold the weight at your chest, sit up with your core — not your hip flexors or neck — and control the way down.

Muscles Worked

Core / Abs

How to Perform Weighted Sit-Ups

  1. 1
    Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. 2
    Hold a weight plate or dumbbell at your chest (preferred for beginners) or behind your head if you have more experience.
  3. 3
    Sit up by contracting your abs — do not yank with your hip flexors or pull on your neck.
  4. 4
    Pause briefly at the top, then lower yourself back down with control. Do not drop or collapse on the descent.
  5. 5
    Perform 3 sets of 10–15 reps. Use a weight that lets you stay strict through every rep.

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