Weighted Sit-Ups - With Bands
A sit up variation that adds resistance bands anchored behind you, increasing the challenge as you sit up. It is a way to load a familiar sit up pattern once bodyweight reps feel too easy.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelIntermediate · isolation
How to do the weighted sit-ups - with bands
- Anchor a resistance band securely behind you at about chest height when lying down.
- Lie back with your legs secured and hold the band handles near your collarbone.
- Curl your upper body up until your torso is roughly perpendicular to the floor, exhaling as you rise.
- Pause briefly at the top, feeling the extra tension from the band.
- Lower your torso back down slowly under control while you breathe in.
- Repeat for the rest of your set.
Original library instructions (4 steps)
- 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.
Common mistakes
- Choosing a band with too much resistance before you can complete full reps with good form; start lighter.
- Yanking the band handles with your arms instead of curling with your core.
- Rushing the lowering phase; a controlled descent keeps tension on the abs the whole rep.
- Anchoring the band loosely so it slips during the set; check the anchor point before you start.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Muscle | 3 sets of 12 to 15 reps, 30 to 45 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Test the band's anchor point with a light pull before starting your set to make sure it is secure.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are weighted sit ups with bands good for beginners?
They work best once regular sit ups feel manageable. Beginners should master a plain sit up before adding band resistance.
What muscles do weighted sit ups with bands work?
They target the core, using the same curling sit up pattern with added resistance from the band.
