Decline Sit-Up
On a decline bench, curl up by flexing the spine, then lower under control through the extended range.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Abs, Hip flexors
- Equipment
- Bodyweight
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the abs, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Decline Sit-Up work?
- The Decline Sit-Up mainly works the abs and hip flexors.
- What equipment do you need for the Decline Sit-Up?
- None: it is a bodyweight exercise.
- How many sets and reps of the Decline Sit-Up?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Decline Sit-Up?
- Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.
Program it for your clients
Coaches add the Decline Sit-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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