Medicine ball zombie sit-up

The medicine ball zombie sit-up is a weighted exercise focusing on the abdominal muscles. It primarily targets the rectus abdominis or "six-pack" muscles, but also involves the obliques and deep core muscles. If it is too difficult with a medicine ball, it could be performed with just body weight, or with the feet anchored under a solid object.


  1. Allows you to train in lower rep ranges when bodyweight straight-legged sit-ups get too easy
  2. Weighted ab training can help the core muscles grow and look more defined
  3. Also challenges the shoulders, serratus anterior, upper back, and hip flexors
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Medicine ball zombie sit-up Images


Medicine ball zombie sit-up Instructions

Medicine ball zombie sit-up muscle diagram