Decline twisting sit up

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 11

Description: Set up a declined bench and place your feet under the foot pads. Lie on your back, facing upward. Position your hands behind your neck, interlacing your fingers for support. Exhale as you lift your torso off the bench by flexing your waist and hips. As you rise, twist your waist to one side. Inhale as you slowly lower your torso back down to the starting position. Repeat the previous step, but this time twist your waist to the opposite side. Continue alternating the side to which you twist your waist with each repetition. Repeat the exercise for the desired number of reps, focusing on maintaining proper form and control throughout the movement. Once you have completed the set, rest and prepare for your next exercise or cool down.

Exercise ID: 00090

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

Optimal Bench Angle: Adjust the decline bench to an angle that is challenging but still allows you to maintain proper form. Start with a moderate decline and gradually increase the angle as you become more comfortable with the exercise.
Controlled Movements: Focus on slow, controlled movements rather than speed. This ensures you're engaging your core muscles effectively and reduces the risk of injury.
Neutral Neck Position: Keep your neck neutral and avoid pulling on it with your hands. This prevents unnecessary strain and focuses the effort on your abdominal muscles.
Engage the Core: Engage your core throughout the movement by pulling your navel inward toward your spine. This improves stabilization and maximizes the effectiveness of the exercise.
Twisting Form: As you twist, focus on leading with your shoulder rather than your elbow. This ensures you're using your oblique muscles rather than just your arms.
Consistent Breathing: Exhale as you twist up and inhale as you return to the starting position. Consistent breathing helps maintain stability and helps to engage the core more effectively.
Foot Placement: Secure your feet comfortably under the foot pads. This stabilizes your lower body and allows you to focus on the twisting motion.
Progressive Overload: Gradually increase the difficulty by holding a weight plate or medicine ball to your chest once you are comfortable with the bodyweight version. This adds resistance and promotes muscle growth.
Balanced Training: Incorporate decline twisting sit-ups as part of a balanced core routine. Include exercises that target other areas of the core to ensure well-rounded abdominal development.
Avoid Momentum: Minimize the use of momentum to raise your torso. Rely on your abdominal strength to lift and twist, ensuring more effective muscle engagement.

Exercise overview

Exercise tips and tricks

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