Plate Sit Up

A weighted sit-up exercise where you hold a weight plate on your chest for added resistance.

Instructions

1. Lie on your back with your knees bent and feet flat on the floor, positioned about hip-width apart.
2. Hold a weight plate against your chest with both hands, keeping your elbows bent.
3. Engage your core and curl your shoulders off the ground, lifting your torso upward.
4. Continue the movement until your torso is upright or your elbows touch your thighs.
5. Pause briefly at the top of the movement.
6. Lower your torso back down in a controlled manner to the starting position.
7. Keep the plate secured close to your chest throughout the entire movement.
8. Repeat for the desired number of repetitions.

Tips

• Start with a lighter plate to establish proper form before progressing to heavier weights.
• Avoid pulling your head forward; keep your neck in a neutral position.
• Control the eccentric (lowering) portion of the movement for maximum muscle engagement.
• Anchor your feet or have a partner hold them if needed for stability.
• Breathe out as you sit up and breathe in as you lower down.
• Keep your lower back pressed to the floor to protect your spine.