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Description

Weighted sit-ups are a variation of the classic sit-up in which an additional weight is used to increase the intensity of the exercise. This exercise mainly targets the abdominal muscles, especially the straight abdominal muscles and the oblique abdominal muscles.

Exercise

Weighted Sit Ups

Type: Bilateral Rest: 120s Equipment: Körpergewicht, Kurzhantel

Tutorial

1

Lie on your back on an exercise mat or a soft surface. Your legs are bent and your feet are flat on the floor, shoulder-width apart.
2

Hold the weight with both hands over your chest or behind your head, whichever is more comfortable for you.
3

Start in a neutral position. Your chin should be tilted slightly towards your chest to relieve pressure on your neck.
4

Inhale and lower your upper body back to the floor in a controlled manner. Keep your weight stable.
5

Exhale and contract your abdominal muscles as you raise your upper body.
6

Raise your upper body towards your knees until you are in a seated position. Keep the weight stable, either over your chest or in the middle of your legs.
7

Lower your upper body back to the floor in a controlled manner until your shoulder blades touch the floor.

Tip

Make sure that your back remains on the floor throughout the movement and that your neck is relaxed. Perform the exercise slowly and in a controlled manner to activate the muscles effectively and avoid injury. Exhale as you come up and inhale as you return to the starting position.

Muscle groups

Primary

Secondary

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Tertiary

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Equipment

Body weight
Dumbbell

Description

Weighted Sit Ups

Tutorial

Muscle groups

Equipment

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