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Weighted Sit Ups

Weighted Sit Ups This exercise is a more difficult and effective version of the standard sit up. And with plenty of increasingly difficult versions, anyone can get a good workout.
Description
  1. Lay down on your back (Or on a bench), bend your knees so that your feet are flat on the floor, and hold your feet down (Either a partner or weight can be used to do this).
  2. Hold an exercise ball on the floor above your head.
  3. Flex your abs and pull your body upward, moving the towards a position in front of your face.
  4. Lower back to the original position.

Alternate Ball Throw Version:

  1. In this variation, have a spotter stand facing you at your feet.
  2. In your upward motion, throw the ball to your spotter.
  3. Your spotter will then throw the ball back to you on the way downward.
    Things to Keep in Mind
    • Explode upward and move slowly downward to get the most out of this exercise.
    • Use caution in the Ball Throw version.
    Visual Aids

    Weighted Sit Up Proper Form
    Muscles Works Abdominals (Abs).
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    Walking Lunge

    Walking Lunge This deceivingly difficult exercise both stretches and strengthens your quads, hamstrings, and glutes.
    Description
    1. Stand in place. Reach your right forward and your left leg back as you lower your body into the lunge position.
    2. Keep your back straight and your eyes looking ahead as you lower until your right leg is at a 45 degree angle, and your left leg is stretched and slightly bent.
    3. Explode upward as you reach your left leg in front of your right and complete the exercise once again but reversed in terms of your legs.

    Alternate Weighted Version:

    1. Perform the exercise in the exact same manner while holding appropriate weighted dumbbells at your sides.
      Things to Keep in Mind
      • Form is essential to successfully completing a lunge. Make sure to lower far enough and always keep your back straight.
      • If done correctly you should feel a good stretch in your quads.
      Visual Aids

      Correct Walking Lunge Form
      Muscles Works Hamstrings (Back of upper leg), Quadriceps (Front of upper leg), and Gluteals (Butt).
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