Weighted Sit-Ups - With Bands
A intermediate strength exercise for the abs, done with a other equipment.
- Main muscles
- Abs
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Isolation
- Movement
- Pull
How to do the Weighted Sit-Ups - With Bands
- Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
- Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.
- Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Weighted Sit-Ups - With Bands
Suspended FalloutOther equipment · Intermediate
Ab RollerOther equipment · Intermediate
Knee/Hip Raise On Parallel BarsOther equipment · Beginner
Plate TwistOther equipment · Intermediate
Suspended Reverse CrunchOther equipment · Beginner
Ab Crunch MachineMachine · Intermediate
Advanced Kettlebell WindmillKettlebell · Intermediate
Decline CrunchBodyweight · Intermediate
Questions
What muscles does the Weighted Sit-Ups - With Bands work?
Mainly the abs.
Is the Weighted Sit-Ups - With Bands good for beginners?
It's rated intermediate. Beginners can build up to it with Knee/Hip Raise On Parallel Bars first.
What can I do instead of the Weighted Sit-Ups - With Bands?
Good alternatives that train the abs: Suspended Fallout, Ab Roller, Knee/Hip Raise On Parallel Bars or Plate Twist.
How many sets and reps of the Weighted Sit-Ups - With Bands should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).