Weighted Incline Sit-up (arms crossed)

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Weighted Incline Sit-up (arms crossed)

Instructions

Preparation

Hook feet under foot brace and lie supine on incline board with hips bent. Hold plate on chest with both hands or use 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. Elevate incline to increase resistance. Elbows can also raise up over knees during each Sit-up to increase range of motion. Also see Arm Position During Waist Exercises. If no knee support is built in to incline board, ball can be placed under legs as illustrated. 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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