Decline sit up

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 28

Description: Lie down on a declined bench and hook your feet under the foot pads. Choose how you want to position your arms: extend them straight up, cross them over your chest, or place them behind your head. Press your lower back against the bench Exhale and slowly flex your waist and hips to raise your torso until it is upright. Inhale and slowly extend your hips and waist to lower your torso back to the starting position. Repeat the exercise.

Exercise ID: 00086

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Secure Foot Positioning: Ensure your feet are properly secured under the footpads of the decline bench. This will prevent slipping and help you maintain focus on your core muscles.
Controlled Motion: Perform the sit-ups slowly and with control to maximize muscle engagement. Rapid, uncontrolled movements can reduce the effectiveness of the exercise and increase the risk of injury.
Activate Core Muscles: Focus on engaging your abdominal muscles throughout the entire movement. Avoid using your hip flexors or momentum to lift yourself up.
Breathing Technique: Exhale as you rise to the top of the sit-up, and inhale as you lower your back down. Proper breathing helps maintain rhythm and supplies the muscles with necessary oxygen.
Proper Alignment: Keep your neck in a neutral position aligned with your spine. Avoid pulling on your neck with your hands, as this can cause strain.
Gradual Progression: Start with a lesser decline angle if you are new to decline sit-ups and gradually increase the angle as your strength improves. This helps prevent strain and ensures proper form.
Use of Weight Plates: To increase resistance, you can hold a weight plate to your chest. Start with a lighter weight and progress as your core strength improves.
Variation and Intensity: Introduce variations such as twisting sit-ups to target the oblique muscles or holding the sit-up at the top for a few seconds to increase intensity.
Consistency is Key: Incorporate decline sit-ups into your regular workout routine for the best results, aiming for consistency over sporadic high-intensity efforts.
Warm-Up and Cool Down: Always include a proper warm-up to prepare your muscles and a cool down to prevent stiffness and promote recovery.

Exercise overview

Exercise tips and tricks

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