Abs & core
Sit Up to Press
A sit up holding one dumbbell at your chest, with an overhead press at the top. Your abs lift you up, your shoulders press the weight, and holding the dumbbell makes every sit up harder.
- Works
- Core, hip flexors, front shoulders, triceps
- Equipment
- One dumbbell and a mat
- Load
- Light to medium
How to do it
- 1Lie on your back with your knees bent and feet flat. Hold one dumbbell at your chest with both hands.
- 2Brace your core and sit up, keeping the dumbbell close to your chest.
- 3At the top, sit tall and press the dumbbell straight overhead, then bring it back to your chest.
- 4Roll down slowly to the floor, one part of your back at a time.
Cues
- Ribs down as you press, so your lower back doesn't arch.
- Lift with your abs, not by throwing your arms.
- Roll down slowly. Don't drop back to the floor.
Common mistakes
- Yanking yourself up. Swinging the dumbbell forward to get up takes your abs out of it. Go lighter until you can sit up smoothly.
- Leaning back to press. Sit tall with your ribs down and press straight up over your shoulders. Arching your lower back puts the load there instead.
- Feet lifting off the floor. Press your heels down. If they still lift, go lighter or tuck your feet under something heavy.
Easier
Do it with no dumbbell, reaching your arms overhead at the top, or use a lighter dumbbell.
Harder
Take 3 seconds to roll down, or hold the dumbbell overhead for 1 second at the top.
Try it: 3 sets of 10 to 12 reps, or 30 seconds on and 30 off.
Should you add weight to sit ups?
Once regular sit ups feel easy and smooth, yes. Holding a dumbbell at your chest makes your abs work harder in fewer reps. Start light, and if you have to swing to get up, the weight is too heavy.
