Med Ball Sit-up
The med ball sit-up is a medicine ball exercise targeting the abdominal muscles. Adding a weighted ball increases the resistance of a standard sit-up and can be combined with an overhead press at the top for additional shoulder engagement.
How to do it
- Lie flat on your back with knees bent, feet flat on the floor, and hold a medicine ball at your chest.
- Engage your core and perform a full sit-up, raising your torso all the way up.
- At the top of the movement, extend your arms and press the ball overhead or toward the ceiling.
- Lower back to the starting position with control.
- Repeat for the desired number of repetitions.
Form cues
- Hold the medicine ball securely against your chest.
- Engage your abdominal muscles before starting the rise.
- Press the ball overhead smoothly at the top of the sit-up.
- Lower your spine back down to the floor with control.
Breathing: Exhale as you sit up and press the ball overhead, and inhale as you lower your torso back down to the floor.
Common mistakes
- Using momentum by swinging the arms instead of relying on core strength, which reduces abdominal engagement.
- Pulling on the neck with your hands when holding the ball, which can strain the cervical spine.
- Lifting the feet off the floor, which shifts the effort away from the core and into the hip flexors.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or neck discomfort, ease off and choose a gentler core exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this exercise in my lower back?
If your lower back arches or aches, your hip flexors may be taking over or the movement is too large. Try reducing the range of motion to a partial sit-up or lowering the weight of the ball.
How often can I do med ball sit-ups?
2 to 3 times per week is plenty for most beginners, allowing your abdominal muscles time to rest and recover between workout sessions.
Can I do this without a medicine ball?
Yes, you can perform standard bodyweight sit-ups or crunches while you build the strength and endurance to use added resistance.