Core
Decline Sit-up
A high-intensity core exercise that leverages gravity to increase resistance on the abdominal wall.
How to perform.
Follow the sequence — setup is half the lift.
Secure your feet firmly under the padded rollers and sit back on the decline bench.
Lower your torso slowly until your back is just above the bench, maintaining a slight curve in your spine.
Place your hands lightly behind your head or cross them over your chest to avoid using momentum.
Exhale as you contract your abdominals to lift your torso back toward your knees.
Stop the movement once your torso is vertical to maintain constant tension on the core muscles.
Inhale and lower yourself back to the starting position with a controlled, steady tempo.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the neck with the hands
- Arching the lower back excessively
- Using momentum to swing the torso up
- Descending too quickly without control
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.