Improve IPPT Score
Effective Abdominal Circuits

Improve your IPPT Score.

Are you looking to strengthen your core and improve your performance in the IPPT exam? Weighted sit-ups are a potent exercise that adds resistance to your core training, helping you build a stronger and more resilient midsection. By holding a weight plate or dumbbell across your chest during sit-ups, you can increase the challenge, engage more muscle fibers, and achieve exceptional results.

Understanding Weighted Sit-Ups:

Weighted sit-ups involve holding a weight plate or dumbbell across your chest while performing sit-ups. The added resistance challenges your core muscles, making them work harder and facilitating strength gains in your abdominal region.

Executing Weighted Sit-Ups:

  1. Set up: Lie down on your back with your knees bent and feet flat on the floor. Hold a weight plate or dumbbell securely against your chest, ensuring a firm grip.

  2. Engage your core: Brace your core muscles by drawing your belly button towards your spine. This will help stabilize your torso throughout the exercise.

  3. Sit-up motion: Exhale as you lift your upper body off the floor, curling towards your knees. Maintain a smooth and controlled movement, focusing on engaging your abdominal muscles.

  4. Lowering phase: Inhale as you slowly lower your upper body back down to the starting position, maintaining control and tension in your core.

Sets and Reps Combinations:

  1. Beginner Level: Start with a weight plate or dumbbell that is comfortable for you to hold across your chest. Perform three sets of 10-12 reps, focusing on maintaining proper form and control throughout each repetition.

  2. Intermediate Level: Increase the resistance by using a slightly heavier weight plate or dumbbell. Aim for three sets of 12-15 reps, challenging your core muscles while maintaining good technique.

  3. Advanced Level: Push your limits with a challenging weight plate or dumbbell. Perform four sets of 15-20 reps, focusing on quality repetitions and maintaining control throughout the entire range of motion.

Impact on IPPT Performance:

Incorporating weighted sit-ups into your IPPT training routine can have a significant impact on your performance. The added resistance forces your core muscles to work harder, resulting in increased strength and endurance. As a result, you’ll experience improvements in the sit-up component of the IPPT, allowing you to perform more repetitions with greater ease. Additionally, a stronger core enhances overall stability and control, benefiting you in other IPPT components such as push-ups and running.

If you are looking for additional guidance in your training, be sure to enquire for PT services.and n 

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