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Waist · Weighted
Plate Situp
Plate Situp is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs a weighted. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals
Secondary muscles
- Hip Flexors
- Obliques
How to do Plate Situp
- Lie on your back with your knees bent and feet flat, holding a weight plate on your chest.
- Brace your core and curl your torso up until you are sitting upright.
- Pause at the top.
- Lower your back to the floor with control and repeat.
Form tips
- Anchor your feet under something if they lift.
- Don't pull with your neck; lead with your chest.
Plate Situp alternatives
More abs exercises
Plate Situp FAQ
What muscles does Plate Situp work?
Plate Situp mainly works the abs in the waist. The hip flexors and obliques work as secondary muscles.
What equipment do you need for Plate Situp?
You need a weighted.
How many sets and reps of Plate Situp should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Situp good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Plate Situp burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Plate Situp?
Other exercises for the abs include Barbell Situp, Kettlebell Situp Press, Over Weight Ab Crunch and Dumbbell Starfish Crunch Alternating.
For developers
Use Plate Situp in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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