How to Do an Overhead Sit Up Exercise

This advanced form of a sit up adds dumbbells to increase the challenge. The shoulder girdle and arms are strengthened in addition to the abdominal muscles. This makes the overhead sit up more of a total body workout by developing the anterior chain.

Difficulty: Moderate

Instructions

1. Check with a physician before undertaking any fitness regimen, particularly one with advanced, challenging exercises. Talk about fitness goals and optimum nutrition.

2. Wear comfortable clothing that allows ease of movement. Stretch and warm up. Place an exercise mat or thick, folded towel on the floor.

3. Lie face up on the mat with the knees bent at a 45-degree angle. Anchor the feet under heavy dumbbells. Keep the toes pointing straight ahead.

4. Hold a dumbbell in each hand and fully extend the arms straight towards the ceiling so that the weights are parallel. Sit up using the abdominal muscles while keeping the arms fully extended and pointed at the ceiling. Lift the shoulders so that they are "active."

5. Roll down slowly while keeping the arms fully extended and the shoulders active. Press the small of the back into the mat as the upper body is lowered. Keep the shoulders slightly off the mat.

6. Concentrate on pushing the shoulders up when in the prone position. Sit up and push the shoulders up towards the ears. Use the abdominals, not the arms, to lift the body into the sitting position.

7. Dismount the exercise by bringing the weights down to the sides. Sit up and release the feet. Be sure to stretch and cool down after the workout.

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