Weighted Decline Sit Up
Primary Muscle Group: Abdominals
Secondary Muscle Group: Oblique’s
Equipment Needed: Decline sit up bench
The Benefits of Weighted Decline Sit Up
Decline situps increase spinal flexion and work the core muscles around the torso, thighs, and pelvis. These include the rectus abdominis, obliques, and rectus femoris.
A decline situp bench positions your upper body at an angle so that it’s lower than your hips and thighs. This positioning causes your body to work harder, since you have to work against gravity and through a wider range of motion. Decline sit ups are an effective core exercise to add to your fitness routine. They improve core strength, prevent injury, and help to stabilize your body.
These benefits can have a positive effect on your fitness routine and daily physical activities, making it easier to twist, bend, and extend your body.
They also strengthen the back, chest, and hip flexors, which are the inner hip muscles that bring the abdomen toward the thighs as you lift.
The movement allows your hips, low back, and core to work together to improve balance, stability, and posture. All of these benefits help to reduce low back pain, prevent injury, and make all types of movements easier.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Weighted Decline Sit Up
The decline sit-up can be risky enough when using perfect mechanics, but the risks get out of hand when people mindlessly manipulate the following variables:
Increasing the speed of the movement.
Increasing the load (holding a weight plate).
Twisting, bending, or turning during end range spinal flexion.
If you're going to continue to use the decline sit-up in your program, perfect your movement using controlled muscular contractions and maintain as close to neutral posture as possible. If you don't, you'll end up paying the price with an injury.
How To Do Weighted Decline Sit Up
1. Sit on the bench with bent knees and your feet under the padded bar.
2. Hold a dumbbell, weight plate, or medicine ball across your chest or above your head.
3. Raise your torso up to bring your chest to your thighs.
4. Pause here for a few seconds before returning to the starting position.
For Perfect Technique
You can adjust the angle of the bench to increase or decrease the difficulty of the situp. As the angle of the decline bench increases, so does the difficulty of the exercise.
When doing a decline situp, be sure to tuck your chin into your chest to protect your neck. For comfort, support, and to avoid injury, choose a decline bench with a thick backrest.
Once you have mastered the Weighted Decline Sit Up you can try alternative exercises that target similar muscle groups such as;
How To Do A Butterfly Sit Up
1. Lie on your back with your knees pointing outwards and bottom of your feet touching each other.
2. Tuck your chin into your chest to lengthen the back of your neck.
3. Place your hands on your temples.
4. Exhale as you lift your upper body up toward your thighs.
5. Inhale as you slowly lower yourself back down to the floor.
How To Do Lying Leg Raises
1. How to: Lie on a mat on the floor, face up, legs extended.
2. Place your hands underneath your lower back and glutes so your pelvis is supported.
3. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight.
4. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.