How to Do a Weighted Situp

When your workday is long enough that you can't find time to hit the gym, you don't have to be sedentary all evening. Drop to the floor and perform a body-weight workout to strengthen your body and clear your mind in the privacy of your home. Situps are a physically demanding exercise to include in your workout, but if you find traditional situps don't pack much of a punch, add a little weight to instantly boost the exercise's difficulty.

Things You'll Need

  • Weight plate
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Instructions

    • 1

      Choose a weight plate that you can hold to increase the resistance of your set of situps. If you find that you can perform regular situps with ease, increasing the weight allows the exercise to once again pose a challenge. The weight itself is subjective and dependent on your body weight and comfort with strength-training exercises. When in doubt, start with a lower weight and gradually increase the weight, as necessary. Five pounds is a suitable starting point. If you experience back pain from the exercise, decrease the weight or remove it altogether.

    • 2

      Lie on your back on a spot on the floor where you can place your toes under a heavy object to keep your feet in place. Doing so is not necessary but can help you keep your feet planted as you perform each rep. If you're exercising with a partner, ask your partner to hold your feet.

    • 3

      Bend your knees so your thighs are angled at approximately 45 degrees from the ground and your upper and lower legs form a 90-degree triangle. Press your shoulders and back against the floor, bend your arms and hold the weight plate with both hands directly behind your head. Alternatively, you can hold the plate against your chest.

    • 4

      Exhale, tighten your core muscles, bend your waist and lift your head, shoulders and back off the floor. Pull your chest up toward your thighs, stopping just short of your thighs. Your ability to pull your chest toward your thighs depends on your flexibility and amount of stomach fat.

    • 5

      Inhale and slowly lower your head, shoulders and back to the ground while holding the weight plate in place. Upon reaching your starting position, you've completed a full repetition.