sit-up with a medicine ball against a wall
Lie on your back with knees bent, feet flat against a wall, holding a medicine ball at your chest or overhead. Engage your core, pressing your lower back into the floor, and tuck your chin slightly.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- rectus abdominis
- iliopsoas
Secondary muscles
- obliques
- transverse abdominis
Target muscles
- abs
- hips
How to perform
- 1
Lie on your back with knees bent, feet flat against a wall, holding a medicine ball at your chest or overhead.
- 2
Engage your core, pressing your lower back into the floor, and tuck your chin slightly.
- 3
Exhale as you curl your torso upwards, lifting your shoulders and upper back off the floor, bringing the medicine ball towards your knees or overhead.
- 4
Continue until your torso is upright or as far as comfortable, maintaining core engagement and a neutral spine.
- 5
Inhale as you slowly lower your torso back to the starting position with control, avoiding a sudden drop.
- 6
Focus on a smooth, controlled movement, using your core strength rather than momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
