Weighted Incline Sit-up

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Weighted Incline Sit-up

Instructions

Preparation

Hook feet under support and lie supine on incline bench with hips bent. Hold plate behind neck or clasp hands behind neck with no weight.

Execution

Raise torso from bench by bending waist and hips. Return until back of shoulders contact padded incline board. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Incline can also be elevated to increase resistance. See Arm Position During Waist Exercises. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. 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.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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