Decline Sit-Up (Abdominals)

The decline sit-up is a compound bodyweight exercise which targets the abdominal muscles. It’s very effective for building a strong core and you only need an incline bench to develop and strengthen the associated muscles. Beginners can do this exercise if they have enough core strength but using a little momentum is acceptable.

Now, the abdominal muscles are responsible for daily functions like bending over, twisting, and stabilizing the body during weight training. So, the decline sit-up is a great addition to your ab training routine and it can improve your training significantly if done with proper form and technique.

In This Exercise

• Target Muscle Group: Rectus Abdominis
• Type: Strength
• Mechanics: Compound
• Equipment: Decline bench
• Difficulty: Beginner

Exercise Instructions

1. Sit on the decline bench and secure your feet in place with the support padding/foam.
2. Now, lie down so your back is flat against the bench.
3. Then place your hands behind your head, cross them on your chest or let keep them straight out.
4. Slowly contract your abs and perform the sit-up until your head is directly above your hips. Exhale during this portion of the exercise.
5. Now, lower your torso back down while still contracting your abs until your back is flat on the bench. Inhale during this portion of the exercise.
6. Repeat for the desired number of reps.

Variations & Tips

• You can find a range of motion that works for you if you’re not able to perform the sit-up with full extension.
• Turn your torso sideways and alternate sides to work the obliques.
• Incorporate a medicine ball, weight plate, or dumbbell for added resistance.
• You can place your hands anywhere as long as you can still perform the exercise comfortably.
• The decline sit-up works the entire core except for the obliques.

Watch: How to do the decline sit-up