Tips for weighted sit-ups?

[dusky99]

I have some trouble with these and it seems like every time I do it I'm working my muscles differently. More specifically I find I'm feeling it more in my hips than my abs sometimes. I'm not sure about foot placement and how high I should go and how low during the sets.

[Heisman2]

Try to anchor something behind your feet so you can activate your hamstrings by curling your legs throughout the movement. That will help disengage your hips (as hamstrings act as hip extensors). Remember that your abs primarily do a crunch movement; movement beyond that is going to focus more on your hip flexors. That does not mean you cannot do a full sit-up bit of you want to be able to feel it better in your abs while practicing the movement and mind muscle connection then try stopping at a weighted crunch and see what happens.

[BenMcLeodNZ]

Going too high and having a straight back (vs crunching) both work your illiopsoas instead of your abs. You'll probably have to google what that muscle is, but it's basically the least aesthetic muscle in existence because it makes your belly bigger without adding any definition at all.

[jademonkey]

Don't keep your back straight. I've seen people that literally don't even know how to sit up by engaging their abs.

Try to lie on your back with lower back touching the floor, but shoulders, entire upper back, and shoulder blades off the floor, while touching your knees (or almost) with your fingertips, legs slightly raised (3" or less). If you can't do that than IMO you shouldn't even be thinking about weighted situps/crunches.

Google image "hollow hold" and note that most of the images are people doing it wrong with their backs flat. That's how beginners do it if they don't know how to engage their abs properly. This is why I like the cue to touch your knees - first, it's a bit easier with the arms down, but also it helps get that tight crunch that the google images don't have. But don't raise your legs more than a few inches or it's not the same.

[Garage Rat]

One of my go to's is a sit up over a bosu with feet anchored as heisman above mentioned.
I use a heavy kettle bell to put my heels against so as mentioned you pull more with the hamstrings and eliminate most of the hip flexor involvement.
Lay over the bosu head touching the floor weight at arms length above head and sit up/crunch holding the weight straight toward the ceiling as you come up curling the upper body.
Then reverse it.
Maybe start with a ten pound plate and see how that feels.