Overhead Sit-Up (Medicine Ball)

A sit-up variation where a medicine ball is held overhead, increasing abdominal resistance and shoulder stability demands throughout the movement.

Instructions

1. Lie on your back with knees bent and feet flat on the floor.
2. Hold a medicine ball overhead with both hands, arms fully extended.
3. Contract your abdominals and pull your torso upright, maintaining the ball overhead.
4. Sit up until your chest approaches your thighs or you reach a vertical position.
5. Lower yourself back down slowly, keeping the medicine ball overhead throughout.
6. Repeat for the desired number of repetitions.

Tips

• Keep the medicine ball extended overhead to increase the lever arm and core demand.
• Your feet may need to be anchored or held down depending on your strength level.
• Perform this exercise slowly and deliberately for maximum control.
• The overhead position significantly increases the difficulty; progress gradually.
• Keep your neck neutral; avoid pulling your head forward.
• This is a challenging core exercise; use a lighter medicine ball initially.