Incline Sit-up (arms crossed)

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Incline Sit-up (arms crossed)

Instructions

Preparation

Hook feet under foot brace and lie supine on incline board with hips bent. Cross arms on chest.

Execution

Raise torso from bench by bending waist and hips. Raise crossed arms over knees at top. Return until back of shoulders contact incline board. Repeat.

Comments

If no knee support is built in to incline board, ball can be placed under legs. If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. Knee flexors may be involved as stabilizers if incline is steep and no calf support is used. See Spot Reduction Myth. Also see Dangerous Exercise Essay.

Easier

Movement can be made easier by lowering incline, performing movement on horizontal surface, or extending arms over legs.

Harder

Exercise can be made more challenging by placing hands further up near head. See Arm Position During Waist Exercises. Exercise can also be performed on higher incline board or with additional weight.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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