Core / Intermediate / Isolation (single joint)

Weighted Sit-Ups - With Bands

A band isolation exercise for the abs.

At a glance

Primary

Abs

Equipment

Resistance band, Weight plate

Movement pattern

Trunk flexion

Level

Intermediate

Type

Core, Isolation (single joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. 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.
3. 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.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Pulling on the head with the hands.

  Why it hurts: The neck flexes hard under the arm pull and gets strained.

  ✓ Instead: Touch the fingertips lightly behind the ears or cross the arms on the chest and look at the ceiling.

• ✗ Doing hundreds of fast reps.

  Why it hurts: Repeated fast spinal flexion can irritate the discs, especially for people with a history of back pain.

  ✓ Instead: Do fewer, slower reps and mix in anti-movement core work such as planks and dead bugs.

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