Sit Up (Weighted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie down on your back on a mat with your knees bent and feet flat on the floor.
   • Hold a dumbbell with both hands, positioning it above your chest.
2. Step 2Position Your Feet
   • Ensure your feet are hip-width apart and securely planted on the floor.
   • You can also place your feet under a stable object for added support if needed.
3. Step 3Engage Your Core
   • Tighten your abdominal muscles to stabilize your spine.
   • Keep your lower back pressed into the mat throughout the movement.
4. Step 4Lift Your Upper Body
   • Exhale as you lift your upper body off the mat by curling your torso towards your knees.
   • Keep the dumbbell close to your chest as you lift.
5. Step 5Pause at the Top
   • Hold the position at the top for a moment, ensuring your core is engaged.
   • Avoid pulling on your neck; focus on using your abdominal muscles.
6. Step 6Lower Your Body
   • Inhale as you slowly lower your upper body back to the mat.
   • Control the descent to maintain tension in your core.
7. Step 7Repeat
   • Repeat the sit-up for the desired number of repetitions, maintaining proper form throughout.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the dumbbell down on the mat.
   • Take a moment to stretch your abs and relax before moving on to your next exercise.