Wall Ball Sit Up

The wall ball sit up braces the feet against a wall and holds a medicine ball in front of the chest, and the wall is doing more than it appears. With the feet fixed, the hip flexors cannot drag the torso up by pulling the legs toward you, which is the compensation that empties most weighted sit ups of their purpose. What remains is trunk flexion against the leverage of a ball held away from the body, and moving the ball further from the hips increases that leverage without any change of weight. It is a straightforward way to load an exercise that stops being challenging quickly at bodyweight. Keep the chin off the chest and lower under control rather than dropping back, since the descent is where most of the work lives. Moving the ball from the chest to fully extended overhead is the simplest way to progress the exercise without picking up a heavier one.