Weighted Sit Ups
Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer
Focus: Core
Muscle Group: Abs
Equipment: Plate
Exercise Description– Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90° angle
– Hold a weight to your chest, or you may hold it extended above your torso
– Slowly begin to roll your shoulders off the floor
– Your shoulders should come up off the floor while your lower back remains on the floor
– At the top of the movement, flex your abdominals and hold for a brief pause
– Then slowly lower yourself back down to the starting position
– This is one rep
– Hold a weight to your chest, or you may hold it extended above your torso
– Slowly begin to roll your shoulders off the floor
– Your shoulders should come up off the floor while your lower back remains on the floor
– At the top of the movement, flex your abdominals and hold for a brief pause
– Then slowly lower yourself back down to the starting position
– This is one rep
