Videos
Instructions
- Lie on your back on a yoga mat with knees bent and feet flat on the floor.
- Hold a dumbbell against your chest with both hands.
- Engage your core and perform a full sit-up by lifting your torso towards your thighs.
- Slowly lower yourself back down to the starting position with control.
Technical Tips
- Keep your feet firmly planted throughout the movement.
- Do not pull your neck or head forward during the sit-up.
- Ensure a smooth and controlled motion to maintain tension in the abs.
Breathing Tips
- Inhale at the bottom before starting the sit-up.
- Exhale as you lift your torso up.
- Inhale again as you lower your body back down.
Medical restrictions
- Lower back injuries
- Herniated disc
- Severe abdominal surgery recovery
How heavy should the dumbbell be for dumbbell situps?
Choose a dumbbell weight that allows you to perform the movement with good form for all repetitions while still challenging your abs, typically starting with 2.5 to 10 kg for most intermediate users.
Can I do dumbbell situps every day for abs?
It is generally recommended to train abs 2–3 times per week to allow muscle recovery; daily dumbbell situps may lead to overtraining and strain.
Are dumbbell situps better than regular situps?
Dumbbell situps provide greater resistance than regular situps, increasing core strength and muscular development when performed with proper technique.
The Dumbbell Situp is an effective core strengthening exercise that enhances abdominal power and stability by adding resistance to the classic sit-up movement. This exercise involves holding a dumbbell against the chest while performing a full sit-up, which increases the load on the abdominal muscles and improves overall trunk strength. It is widely used in bodybuilding and fitness routines to develop a more defined midsection and improve functional strength for athletic performance and daily activities. Performing the Dumbbell Situp with proper form helps build a stronger core, supports spinal stability, and contributes to better posture. It is suitable for intermediate lifters who already possess adequate core strength and wish to progress their abdominal training intensity. Incorporating this exercise into your routine can enhance abdominal endurance, assist in safe lifting mechanics, and promote better balance and control during compound lifts and functional movements.