How To Do Decline Weighted Sit Ups

Decline Weighted Sit Ups Exercise

Decline Weighted Sit Ups is a challenging exercise that effectively targets the upper abdominal muscles.

It also engages the hip flexors, serratus muscles and lower abdominals.

The angle of the Decline Sit Up Board will add to the resistance of the exercise.

It will result in a stronger stretch at the bottom position. Decline Weighted Sit Ups will improve the strength of the lower back.

Decline Weighted Sit Ups How To

  • Lie on a Decline Sit Up board with your feet secured under the pad and your knees together and bent in a 90 degree angle.
  • Using both hands, hold a barbell plate to your upper chest. Do not let the plate touch your chest.
  • Take a deep breath and exhale; contract your upper abdominals then flex your hip flexors to curl your upper body toward your knees in a sit up position. Hold the top position for a count of “one”.
  • Go back to starting position by extending the hips, contracting the upper abdominals to slowly bring down your upper body to the decline board. You should feel a good stretch on your abdominal section.
  • When your body touches the decline board, reset your position then repeat the exercise. Complete the targeted number of reps.

Form and Technique

The angle of Decline Weighted Sit Ups increases the stretch and amount of tension on the abdominal muscles.

The higher the angle of the decline board the greater the difficulty of the exercise. Start with a low angle and work your way up.

Always control the negative part of the exercise.

You should use only light to moderately heavy weights for this exercise.

Focus more on proper form and technique and not the amount of weight you are carrying.

VariationsWeighted Sit Ups, Weighted Crunches, Weighted Decline Crunches

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Decline Weighted Sit Ups