Sit Up (Weighted)
Complete guide to Sit Up (Weighted). Learn proper form, technique, and execution. Targets Waist — Abdominals, Abs. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Sit Up (Weighted)
Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
Hold a weight plate or dumbbell against your chest.
Engage your abs and take a breath.
Curl your torso all the way up until you are sitting upright and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |