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Weighted Sit-Ups - With Bands 101 Video Tutorial

Gym Main Variation Core Exercise


Weighted Sit-Ups - With Bands
Weighted Sit-Ups - With Bands

Exercise Synopsis

Target Muscle Group


Secondary Targets



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Required Equipment


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Weighted Sit-Ups - With Bands is a dynamic core exercise aimed at strengthening the abdominal muscles with secondary emphasis on the obliques and lower back. Utilizing resistance bands for added challenge, the exercise involves performing sit-ups while anchoring the bands securely, typically under the feet or around a stable structure behind. As the individual performs the sit-up motion, the resistance provided by the bands increases the workload on the abdominal muscles, enhancing strength and stability in the core region. The exercise offers a comprehensive approach to core training, engaging multiple muscle groups simultaneously, and can be tailored to various fitness levels by adjusting the resistance of the bands.

How to Perform

  1. Setup and Positioning: Begin by securing the resistance band under your feet or around a stable structure behind you, ensuring it's anchored securely. Lie down on a mat with your knees bent and feet flat on the floor, holding the ends of the resistance band with your hands.

  2. Engage Your Core: From the starting position, engage your abdominal muscles by drawing your navel towards your spine. This activation helps to stabilize your spine and protect your lower back throughout the exercise.

  3. Perform the Sit-Up: With your arms stretched forward and your elbows slightly bent, slowly lift your torso off the mat into a sit-up position while maintaining tension on the resistance band. Keep your gaze forward and your shoulder blades drawn together to engage the muscles of your upper back.

  4. Controlled Descent: Once you've reached the top of the sit-up, slowly lower your torso back down to the starting position in a controlled manner, maintaining tension on the resistance band. Inhale as you lower your body back down towards the mat.

  5. Breathing Technique: Exhale as you lift your torso up into the sit-up position, and inhale as you lower back down. Coordinate your breathing with the movement to maintain proper rhythm and control throughout the exercise.

  6. Maintain Form: Throughout the movement, keep your elbows apart and avoid letting them collapse inward. This helps to engage the muscles of the chest and shoulders while also maintaining proper alignment of the arms.

  7. Focus on Target Muscles: Concentrate on contracting your abdominal muscles as you lift your torso up, focusing on the target muscle group of the abs. Additionally, engage your obliques and lower back muscles to stabilize your torso throughout the movement.

  8. Complete the Repetitions: Perform the required number of repetitions, focusing on quality over quantity. Maintain proper form and control throughout each repetition to maximize the effectiveness of the exercise and minimize the risk of injury.

  9. Adjust Resistance as Needed: Depending on your strength level and fitness goals, you can adjust the resistance of the band by using bands with different levels of tension. Start with a lighter resistance band and gradually increase the resistance as you become stronger and more proficient with the exercise.


  1. Ensure the band is securely anchored and positioned under the feet or around a stable structure to provide consistent resistance.

  2. Engage the core muscles by drawing the navel towards the spine before initiating the sit-up motion.

  3. Hold the ends of the band with hands, keeping the arms stretched forward throughout the exercise to maintain tension.

  4. Lift the torso off the mat into a sit-up position, exhaling as you contract the abdominal muscles.

  5. Maintain proper form by keeping the elbows apart and the shoulder blades drawn towards each other throughout the movement.

  6. Control the descent back to the starting position, inhaling as you lower the torso back down.

  7. Focus on the target muscle group of the abs while also engaging the obliques and lower back for stability.

  8. Perform the exercise with a slow and controlled motion to maximize muscle engagement and minimize the risk of injury.

  9. Aim for a full range of motion, ensuring the shoulders come off the mat during the sit-up while maintaining tension on the resistance band.

  10. Gradually increase the resistance of the band as your strength improves to continue challenging the abdominal muscles effectively.

How Not to Perform