T.She sit-ups are a classic for a reason: when done correctly, the deceptively simple step works your abs and a bunch of other stable muscles in your buttocks and pelvis that help you build an integrated, rigid core. It makes daily activities as well as other exercises like running easier and prevents injuries.

But if you’ve been setting up since you were a child, you may be ready for something … more. What if you want to take your sit-up to the next level? An easy way to do this is to use a dumbbell, strength training plate, or hack, or even a bottle of wine, for a weighted version of the move.

Adding weight is a great way to constantly challenge your body to build muscle.

Phil Timmons, program manager at Blink Fitness, previously told Well + Good, “Small changes in weight equate to greater impact and results.” In the case of a weighted sit-up, you may be losing just a few pounds of body weight, or you may be adding a heavier load. In both cases, Timmons said, “your body wants to become proficient at what it needs.” And that drive causes muscle growth to become more efficient. Or, in the case of weighted sit-ups, a stronger core.

But the weighted seat-up is not as tactful as it looks. In the latest installation The right way, Trainer Marit Summers will take you through some of the most common problems with this challenging move, including lots of flare-ups and shortness of breath. Be sure to keep your feet on the floor during a sitting, folks! And for God’s sake, don’t hold your breath. Instead, exhale on the way so that those muscles contract when you need to.

And, as always, the name of the game is this powerful move of slow and controlled. Relying on momentum wastes your time. This means that the force of gravity will not allow you to return to the earth when you are coming down from your seat-up, but rather use the power of your abs to slowly lower yourself.

In the video above, Summers takes you on the right path to a weight-bearing sit-up and get rid of all that clutter.

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