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Band Decline Sit-up

Band Decline Sit-up

The Band Decline Sit-up is a challenging exercise that targets the abdominal muscles, particularly the rectus abdominis and the obliques. This exercise is performed using a resistance band and a decline bench or an unstable surface such as a stability ball. To execute this exercise, you would secure one end of a resistance band to a stable anchor point behind the decline bench or ball, and the other end around your upper body, just below the shoulder blades. Position yourself on the decline bench with your feet securely hooked under the foot pads or have them planted firmly on the ground if using a stability ball. The starting position is with your back resting on the bench or ball and your knees bent at a 90-degree angle. From there, engage your core and raise your upper body off the bench, curling upward into a sit-up position. Be sure to keep your chin tucked, and initiate the movement from your abs rather than pulling with your neck or using momentum. Once you reach the top of the sit-up, slowly lower yourself back down to the starting position under control. The resistance band adds an extra challenge to this exercise by providing constant tension throughout the movement, increasing the activation of the core muscles. By performing the Band Decline Sit-up regularly, you can improve your core strength and stability, enhance your abdominal definition, and potentially alleviate lower back pain. Remember to start with a resistance band that suits your fitness level and gradually progress to higher resistance as you become stronger. As with any exercise, it's important to maintain proper form, listen to your body, and consult a fitness professional if you have any concerns or limitations. Keep challenging yourself and enjoy the benefits of this fantastic exercise!


  • Start by securing a resistance band to a sturdy object behind you.
  • Place the band across your chest and lie down on a decline bench with your feet secured.
  • Hook your feet under the foot pads to stabilize your lower body.
  • Cross your arms over your chest or place your hands behind your head.
  • Engage your core and start the movement by slowly curling your upper body towards your knees, lifting your shoulder blades off the bench.
  • Exhale as you perform the crunch and focus on contracting your abdominal muscles.
  • Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position.
  • Repeat for the desired number of repetitions, maintaining control and tension in your abdominal muscles throughout the exercise.

Tips & Tricks

  • Engage your core throughout the entire movement to maximize the effectiveness of the exercise.
  • Start with a lighter resistance band and gradually increase the tension as your strength improves.
  • Focus on maintaining a slow and controlled movement to properly engage your abdominal muscles.
  • To intensify the exercise, hold the peak contraction for a few seconds before slowly lowering back down.
  • Remember to breathe out as you crunch up and breathe in as you lower back down.
  • If you experience any discomfort in your lower back, try placing a small towel or cushion under your lower back for added support.
  • If you find the exercise too challenging, you can modify it by bending your knees and keeping your feet flat on the ground.
  • For an extra challenge, you can incorporate a twist at the top of the movement, alternating sides with each repetition.
  • Ensure that the band is securely anchored to a stable object or piece of equipment to avoid any potential accidents.
  • Listen to your body and gradually increase the intensity and resistance over time to continue challenging your muscles.

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