Medicine Ball Sit up (wall)

Medicine Ball Sit up (wall)

The Medicine Ball Sit-Up (Wall) is a challenging, yet effective exercise that targets your core muscles, specifically your abdominal muscles. This exercise requires the use of a medicine ball and a wall. By incorporating the medicine ball, you not only engage your abs, but also increase the intensity of the workout. To perform the Medicine Ball Sit-Up (Wall), start by sitting with your back against the wall and your knees bent. Hold the medicine ball close to your chest with both hands. Slowly lower your upper body down towards the ground while keeping your back against the wall. As you lower your body, engage your core muscles and exhale. Pause for a moment at the bottom and then engage your abs to lift your upper body back up to the starting position. The Medicine Ball Sit-Up (Wall) is a great exercise for strengthening your abdominal muscles, as well as improving your overall core stability. It targets not only your rectus abdominis (the "six-pack" muscles), but also your obliques and deeper core muscles. By using the wall as support, it helps to maintain proper form and prevents any strain on your lower back. To make this exercise more challenging, you can increase the weight of the medicine ball or add a twist at the top of the movement to engage your oblique muscles even more. Remember to start with a weight that challenges you without compromising your form. Always listen to your body and stop if you experience any pain or discomfort. Incorporating the Medicine Ball Sit-Up (Wall) into your regular workout routine can help you build a strong and stable core, improve your posture, and increase athletic performance. As with any exercise, consistency and proper form are key to achieving results. So, give this exercise a try and feel the burn in your abs!


  • Start by sitting down on the floor with your back against a wall.
  • Hold a medicine ball with both hands, and raise it up above your head.
  • Bend your knees and bring your heels close to your glutes.
  • Lower yourself down to the floor by rolling down one vertebra at a time.
  • At the bottom of the movement, your lower back should be touching the floor.
  • Squeeze your abs and use them to lift your torso up off the floor, bringing the medicine ball with you.
  • Exhale as you come up, and keep your head and neck in line with your spine.
  • Continue to curl up until your elbows are in line with your knees, or until the medicine ball reaches your shins.
  • Pause for a moment at the top, and then slowly lower yourself back down to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and control.
  • Exhale as you come up and inhale as you lower your body back to the starting position to maximize your breathing efficiency.
  • Place your feet against a wall for added stability and support.
  • Start with a lighter medicine ball and gradually increase the weight as you become more comfortable and stronger.
  • Focus on the quality of each rep rather than the quantity. Slow and controlled movements are more effective than rapid ones.
  • Keep your neck relaxed and avoid straining it by looking straight ahead or slightly upward.
  • Consult a fitness professional to ensure proper form and technique.
  • Combine medicine ball sit-ups with other exercises to create a well-rounded workout routine.
  • Include rest days in your training schedule to allow your muscles to recover and avoid overtraining.
  • Stay consistent with your workouts and gradually increase the intensity over time for continuous progress.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine