Description: Situps with the weight in various places for stability.
Motions trained:Torso flexion
Main muscles used: Abdominals
Other muscles: Triceps, biceps and pectorals
How to do it:
The motions for the lower body are the same as for
bodyweight situps. The first position
shown is the ready position. Always go to this position when you transition
since it is the safe place to have the weight. The second picture shows putting the
weight behind the head, which supports the neck.
The next set shows the position of the weight when up. Note that
the arms are locked out. The second picture shows how to stick it
to your hips for doing bridges.
The difference here from doing these unweighted
is that you keep hold of a weight which is behind your head when your feet are down
or held at arms length if your feet are up. This is more than just make work. If you
use a high weight behind the neck and pick up your feet, you will tilt over and not
be able to do the exercise.
How to work up to it: do unweighted exercises.
Ramping it up: Use two dumbbells. These are kept on the chest or
in the air. I went through a phase of doing situps on an incline bench, but
found that a combination of these, swings and
body lifts is more effective.
Do's and don'ts: Don't try to rise up too high, it is again the
action of getting the hip and ribs together that effects the crunch. Besides,
getting to high switches of which muscles are doing the work and the hip flexors
kick in rather than the abdominals.
Comments: Good for core strength and endurance.