How to Do a Decline Situp

Decline situps can rebuild abdominal muscles faster than normal sit-ups, but also require more precautions against muscle and back injury.

Decline sit-ups are slightly more difficult than regular sit-ups, as the individual must curl her torso over 90 degrees, due to the decline of her body. Set up your equipment properly for this exercise, so you do not risk injury or overworking the muscles. When done safely, these sit-ups can provide added muscle tone and challenge to your normal workout routine.

Things You'll Need

• Decline bench (most gyms have these)

Instructions

1. Set the decline bench at an angle of 30 to 45 degrees. The steeper the angle, the more rigorous the ab workout.

2. Lie on your back along the bench with your head at the lower end; hook your ankles under the cylindrical foot pads to stabilize yourself.

3. Cross your arms across your chest and perform sit-ups as usual. You may notice the increased difficulty of these sit-up right away. Perform repetitions of 20 to 50, depending on your skill level.

Tips & Warnings

• Decline sit-ups can also be done using an exercise ball.

• Do not over-exhaust your muscles; stretch before and after each workout. Stretching your abs requires that you dismount from the bench and lay on your stomach on a flat surface; push your upper body with your arms while your hips remain on the ground.

• If you begin to feel pain in your back or have had back problems in the past, stop decline sit-ups and move to an abdominal exercise that is less taxing on your spine.

References

• Muscle and Strength: Decling Sit Up Video & Instructions
• Weight Training: Decline Sit-Up
• Weighted Decline Sit-up