Weighted Decline Sit-up

Weighted Decline Sit-up


Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull



Sit on apparatus with lower leg secured under padded bar. Hold weight in front of chest (as shown) or behind neck or use no weight.


Lower body back until hips are almost extended. Raise body by flexing hips until torso is upright. Repeat.


Exercise can be performed without added weight until more resistance is needed. Lower decline to increase resistance. Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. See Arm Position During Waist Exercises and Spot Reduction Myth and Lower Ab Myth. Also see Dangerous Exercise Essay.

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