Plate Sit-Up
Muscle Group
Abs
Equipment
Plate
Difficulty
Intermediate
Plate held with arms extended during sit-up for a more demanding lever.
How to Perform This Exercise
- 1 Lie on your back, knees bent, feet flat on the floor.
- 2 Hold the weight against your chest or with arms extended.
- 3 Lift your shoulders off the floor by contracting the abs.
- 4 Exhale during the contraction and hold the position for one second.
- 5 Lower slowly without completely releasing the tension on the abs.
Common Mistakes to Avoid
- Pulling on the neck with your hands, risking cervical pain.
- Using momentum instead of controlling the movement with the abs.
- Not maintaining tension on the abs during the lowering phase.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Rectus abdominis
- Obliques
Secondary Muscles
- Transverse abdominis
- Hip flexors
- Erector spinae
Similar Exercises
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