Sit up bench exercises are extremely effective if you want to work on your abdominal muscles. As it is done in a declined position, your ab muscles get worked harder. Band weighted sit-ups are just the difficult version of the mentioned abdominal movement.
The band is an extra addition that helps to provide stimuli to the core while you are training. The result is increased abdominal strength and more muscular abs.
How to Do Band Weighted Sit-Ups
- To start the exercise, strap the bands around the base of the bench. The strap needs to be wrapped in such a way that you will be able to have access to the handles.
- The handles should be placed towards the inside of the bench, which can be reached when lying down.
- Place your legs through the bench until they are secure. With your palms forwards (pronated), grasp the exercise band handles with both of your hands.
- Position the handles near your collar bone and with your palms facing the torso in a neutral grip, rotate your wrists. As this is the starting position, make sure that your arms are stationary while doing the exercise.
- Now, move your torso upwards until the torso and your upper body is perpendicular to the floor. Do this while exhaling. Hold on to this position and the contraction for a second before lowering your upper body back to the starting position. Inhale while going back down.
- Repeat the process for the suggested amount of repetitions.
Alternative
The band weighted sit up can also be performed using a stationary post. Simply wrap the exercise band around and lie down on the floor. Use the same technique and inhale or exhale when instructed, like above. The only exception is that a decline bench will not be needed for this alternative method. It is best to have someone else hold your feet down if you are going to do the band weighted sit ups in this manner.
Benefits of Band Weighted Sit Up
- Helps to grow the core muscles Core muscles look more defined
- Once bodyweight sit-ups get easier, you get to train in lower reps
- Increased both muscle ton and abdominal strength
Muscles Worked
The primary muscle that is worked while performing band weighted sit ups is the abdominal muscle. This type of strength training focuses on your lower abs, where the movement of the psoas major muscle is also involved. While the visible abdominals are strengthened, it is not the same degree as with crunches.
Conclusion
Sit ups can be done in a variety of ways, all of which are effective in strengthening your core muscles properly. We recommend you avoid any lower back swayback. Try to keep your pelvis in a neutral position and push your back onto the floor using your inner stabilization muscles.
