Toolbox Aid

May 5th, 2023 5:07 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell get up sit up is a compound exercise that targets the core (abs) and hip flexors.

Stretch to do prior to exercise:

• Cat-Cow stretch
• Cobra stretch
• Hip flexor stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging or jumping jacks
• Bodyweight squats
• Lunges

How to select the proper weight: Choose a weight that allows you to complete the exercise with proper form, but still challenges you. It’s recommended to start with a lighter weight and gradually increase the weight as you get stronger.

Proper form:

1. Lie down on your back with a dumbbell held with both hands, arms extended overhead.
2. Sit up while keeping the dumbbell overhead and bring your left leg up to a 90-degree angle.
3. Plant your left foot on the ground and bring your right knee up to a 90-degree angle, with your right foot flat on the ground.
4. Use your core and hip flexors to lift your torso off the ground and come to a standing position, with the dumbbell still overhead.
5. Reverse the movement, lowering your body back to the starting position.

How to reduce the difficulty: To make the exercise easier, you can perform it without weights or use a lighter weight. You can also perform the exercise without coming to a full standing position and instead only come up to a seated position.

How to increase the difficulty: To make the exercise more challenging, you can use a heavier weight or perform the exercise with one arm instead of two. You can also add a twist at the top of the movement to engage your obliques.

Number of reps:

• Beginner: 8-10 reps
• Intermediate: 10-12 reps
• Advanced: 12-15 reps

Estimated time for exercise: 10-15 minutes