Weighted Sit-Ups

Intermediate Level of Difficulty

The weighted sit-up is a core strength exercise that targets the abs, obliques and lower back.


Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Equipment Used

Picture of Weight Plate

Weight Plate

A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk.

Exercise Instructions

weighted sit-ups - step 1

Step 1

Start on your back while holding a weight plate or dumbbell directly over top of your chest.

weighted sit-ups - step 2

Step 2

Sit up to a tall seated postion and press the dumbbell up towards the ceiling so the weight is directly overhead.

weighted sit-ups - step 3

Step 3

Lower yourself back down to the starting position with full control and repeat.