10 Best Decline Sit-up Alternatives for Ab Strength

The Decline Sit-up is done lying on your back. Ranked closest by our scoring: the Arms Overhead Full Sit-up, Frog Sit-ups and the Sit-up.

The Decline Sit-up puts you on a decline bench, head lower than your hips, with your feet secured and knees bent, and curls your torso up toward your knees. The Arms Overhead Full Sit-up keeps that torso curl, done flat on the floor with your arms reaching straight overhead instead of behind your head. If you would rather move your legs instead of your torso, the Lying Leg Raise Flat Bench lifts your straight legs toward the ceiling.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Decline Sit-up

Decline Sit-upPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hip Flexors, Lower Back

How to perform Decline Sit-up
  1. Lie on a decline bench with your feet secured and your knees bent.
  2. Place your hands behind your head or across your chest.
  3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Decline Sit-up Alternatives

10 substitutes, ranked by how closely each one matches the Decline Sit-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Arms Overhead Full Sit-upPlay demonstration

    1. Arms Overhead Full Sit-up

    93% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms overhead, keeping them straight.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
  2. Frog Sit-ups

    2. Frog Sit-ups

    93% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
    2. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
    3. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
    4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
    5. As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
    6. As you inhale, slowly lower back to the starting position.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
    • Balance: easier to stay steady on than the Decline Sit-up
  3. Sit-up

    3. Sit-up

    92% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
    2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
    3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
    4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
    • Balance: easier to stay steady on than the Decline Sit-up
  4. Flat Bench Leg Pull-in

    4. Flat Bench Leg Pull-in

    90% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
  5. Lying Leg Raise Flat BenchPlay demonstration

    5. Lying Leg Raise Flat Bench

    90% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a flat bench with your back pressed against it.
    2. Place your hands under your glutes for support.
    3. Keep your legs straight and together, and lift them up towards the ceiling.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
  6. Reverse CrunchPlay demonstration

    6. Reverse Crunch

    90% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
  7. Sit-up With Arms On ChestPlay demonstration

    7. Sit-up With Arms On Chest

    90% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Cross your arms over your chest.
    3. Engaging your abs, lift your upper body off the ground towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
  8. Lying Leg-hip RaisePlay demonstration

    8. Lying Leg-hip Raise

    89% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your core and lift your legs off the ground, raising them towards the ceiling.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
  9. CocoonsPlay demonstration

    9. Cocoons

    89% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
  10. Flat Bench Lying Leg Raise

    10. Flat Bench Lying Leg Raise

    89% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie with your back flat on a bench and your legs extended in front of you off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
    3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
    4. Now, as you inhale, slowly lower your legs back down to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Decline Sit-up
    • Equipment: bodyweight only, the same as the Decline Sit-up
    • Body position: lying on your back, the same as the Decline Sit-up
    • Balance: easier to stay steady on than the Decline Sit-up

Why You Might Need a Decline Sit-up Alternative

A decline bench takes up floor space, and plenty of gyms only own one or two, so the Decline Sit-up is often the first exercise you lose when the room fills up. Every one of these swaps needs nothing but a flat bench, open floor, or something solid to hook your feet under, so a lack of equipment is never the reason to skip ab work. The real split is in what moves. The Arms Overhead Full Sit-up, Frog Sit-ups, Sit-up, Sit-up With Arms On Chest, and Cocoons all curl your torso up the same way the Decline Sit-up does. Flat Bench Leg Pull-in, Lying Leg Raise Flat Bench, Flat Bench Lying Leg Raise, Reverse Crunch, and Lying Leg-hip Raise flip that: your torso stays flat while your legs or hips do the lifting.

How to Choose the Right Decline Sit-up Substitute

Stay nearest to the Decline Sit-up with the Arms Overhead Full Sit-up: the same upward curl, done flat on the floor with your arms reaching overhead instead of behind your head or across your chest. The Sit-up and the Sit-up With Arms On Chest curl the same way with your hands elsewhere, so pick whichever hand position feels natural. If a shorter range suits you better, Frog Sit-ups and Cocoons stop the curl well before you sit all the way up. If you would rather shift the work onto your hips and legs than your spine, take the Reverse Crunch or the Lying Leg Raise Flat Bench, where your torso stays flat and your legs do the lifting. Flat Bench Leg Pull-in draws your knees to your chest instead.

Decline Sit-up FAQ

Do any Decline Sit-up alternatives need a bench?

Lying Leg Raise Flat Bench and Flat Bench Lying Leg Raise use a flat bench the way the Decline Sit-up used a decline one; Flat Bench Leg Pull-in works on either a bench or a mat. The Sit-up, Frog Sit-ups, Cocoons, Sit-up With Arms On Chest, the Arms Overhead Full Sit-up, Reverse Crunch, and Lying Leg-hip Raise all work straight off the floor.

Which Decline Sit-up alternative curls the torso the same way?

The Arms Overhead Full Sit-up, Frog Sit-ups, Sit-up, Sit-up With Arms On Chest, and Cocoons all lift your upper body off the floor toward your knees, the same job the Decline Sit-up does off its bench. Flat Bench Leg Pull-in, Lying Leg Raise Flat Bench, Flat Bench Lying Leg Raise, Reverse Crunch, and Lying Leg-hip Raise move the other way: your torso stays put while your legs or hips lift.

Which Decline Sit-up alternatives bring the hip flexors into the work?

The leg-lifting swaps bring your hip flexors into it: Flat Bench Leg Pull-in, Lying Leg Raise Flat Bench, Flat Bench Lying Leg Raise, Lying Leg-hip Raise and Reverse Crunch lift your legs or hips from the floor or bench, sharing the work with your abs. Frog Sit-ups and Cocoons stop the curl early, roughly a quarter up and at about 45 degrees, keeping the work mostly on the abs.

Which Decline Sit-up alternative is the simplest starting point?

Cocoons or Frog Sit-ups. Both curl your torso up the way the Decline Sit-up does but stop short, Cocoons at about 45 degrees and Frog Sit-ups at roughly a quarter of the way up, and both need only floor space. Build your reps there before moving to the longer curls or the leg-lifting swaps.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology