Weighted Sit-up (arms crossed)
The Weighted Sit-up (arms crossed) primarily works the Rectus Abdominis, with secondary activation of the External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the Tibialis Anterior. It is a none compound exercise at intermediate difficulty.
A none compound pull exercise targeting the Rectus Abdominis.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Tibialis Anterior (calves)
Instructions
- Preparation: Hook feet under support and lie supine on floor or mat with hips and knees bent. With both hands, hold plate on chest with forearms crossed or use no weight. Execution: Raise torso from floor by bending waist and hips. Return until back of shoulders contact with floor or mat. Repeat. Comments: If feet are close to hips, bent arms can be lifted above knees, allowing for complete range of motion resulting in a morebell shaped resistancecurve (ie: lessened resistance at top of movement) due to more varyingforce vectorsagainst gravity. The same can be accomplished by placing feet slightly further away from hips, requiring no need to lift arms above knees (as shown).
Alternative Exercises
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