Sit-Up (Medicine Ball)

A weighted sit-up variation where you hold a medicine ball across your chest to increase resistance on your core.

Instructions

1. Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
2. Hold a medicine ball at chest height with both hands.
3. Engage your core and lift your shoulders and torso off the ground.
4. Continue pulling yourself up until your torso is nearly vertical.
5. Slowly lower yourself back to the starting position with control.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep the medicine ball held firmly against your chest throughout the movement.
• Focus on using your core muscles rather than pulling with your neck.
• Perform the movement in a controlled manner, avoiding ballistic momentum.
• If needed, have a partner hold your feet or tuck them under an object for stability.
• Heavier medicine balls increase difficulty; start light and progress gradually.