How to do a Partner Sit Up Toss
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Sit Up Toss
Instructions for Proper Form
Partner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.
- Partners should sit on the floor and face each other in a sit-up position. One partner should start with a medicine ball. The farther away you are from each other, the harder the toss will be.
- Partner 1: Grasp a medicine ball in both hands in front of your chest.
- Partner 1: Engage your core as you slowly lower yourself backward to perform a sit-up with the medicine ball on your chest.
- Partner 1: Engage your core to reverse the movement.
- Partner 1: Use the motion of your sit-up to assist you as you engage your chest and triceps to pass the medicine ball to your partner.
- Partner 2: In a fluid motion, catch the ball with both hands and begin your sit-up by leaning backward. Engage your core to slowly stop the ball as you begin to descend.
- Partner 2: With control, lower yourself backwards to perform a sit-up with the medicine ball on your chest.
- Partner 2: Engage your core to reverse the movement.
- Partner 2: Use the motion of your sit-up to assist you as you engage your chest and triceps to pass the medicine ball to your partner.
- Continue to alternate passing the medicine ball between each other for the duration of the exercise.
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Alternatives & Variations to Partner Sit Up Toss
1. Sit Up
93.8 mSCORESWAPPED 16 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
2. Medicine Ball Overhead Sit Up
62.7 mSCORESWAPPED 5 TIMESIncorporating a medicine ball held overhead, this sit-up variation increases the workload on the abdominals and arms. It enhances core strength and stability, providing a more challenging alternative to traditional sit-ups by adding resistance and increasing the range of motion.
3. Partner Sit Up Hi-Five
19.6 mSCORESWAPPED 5 TIMESPartner Sit Up Hi-Five is a variation on the standard Sit Up. This bodyweight exercise primarily targets the core muscles. By adding a hi-five with a partner at the top of each rep, you introduce a fun, interactive element that can also help with coordination and motivation. This is a great variation for engaging with a partner while working on core strength and stability.
4. Decline Sit Up
77.6 mSCORESWAPPED 4 TIMESDecline Sit Up is a variation on the more common Sit Up. By laying back on a decline bench, you can keep more tension on your abdominals at the top of the movement. This is a great exercise for adding a bit more of a challenge to your Sit Ups.
- Intermediate
- Abs
- Decline Bench
5. Ab Crunch Machine
96.1 mSCORESWAPPED 4 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
6. Leg Raise
96.5 mSCORESWAPPED 4 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Crunches
94 mSCORESWAPPED 4 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
8. Russian Twist
96.2 mSCORESWAPPED 3 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
9. Balance Trainer Knee Up Squats
73.1 mSCORESWAPPED 3 TIMESThis exercise is a variation on the more standard Squat. Similar to other squat variations, this compound exercise primarily targets your quadriceps. Unlike most Squats, this exercise requires you to place on foot on top of a Balance Trainer which can add more instability to the movement. In addition, by explosively extending your legs, raising your leg opposite the Balance Trainer, and adding a twist, you add significantly more complexity to the movement, as well as further recruit your core.
- Intermediate
- Quads
- BOSU® Balance Trainer