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Extra Decline Sit-up

Extra Decline Sit-up

The Extra Decline Sit-up is an advanced abdominal exercise that targets the core muscles, particularly the rectus abdominis, obliques, and hip flexors. This exercise provides a greater challenge compared to traditional sit-ups due to the increased decline angle. It helps strengthen and tone the abdominal muscles, promoting overall core strength and stability. To perform the Extra Decline Sit-up, you will need an adjustable decline bench. Start by securing your feet at the top of the bench and lying down with your head towards the bottom. Cross your arms over your chest or place your hands behind your head, whichever is more comfortable for you. Engage your core muscles and slowly lift your upper body off the bench, curling your torso towards your thighs. Exhale as you contract your abdominal muscles and avoid pulling on your neck or using momentum to lift your body. Aim to reach a full contraction at the top of the movement, squeezing your abs for a moment before slowly lowering back down with control. Remember to maintain a slow and controlled tempo throughout the exercise to fully engage the abdominal muscles and avoid strain or injury. Incorporate the Extra Decline Sit-up into your core workout routine to challenge yourself and take your abdominal strength to new heights.


  • Lie down on a decline bench with your feet secured under the foot pads.
  • Cross your arms over your chest or place your hands behind your head.
  • Engage your core by slightly lifting your upper body off the bench.
  • Exhale and slowly curl your torso towards your thighs, keeping your core engaged throughout the movement.
  • Pause momentarily at the top of the movement, focusing on squeezing your abdominal muscles.
  • Inhale and slowly lower your torso back down towards the bench in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage your core muscles effectively.
  • Start with a comfortable decline angle and gradually increase it as you progress.
  • Incorporate a controlled lowering phase to increase the intensity of the exercise.
  • Include variations such as adding weight or using a stability ball to challenge your core further.
  • Engage your abdominal muscles throughout the entire range of motion to maximize the benefits.
  • Combine the decline sit-up with other exercises targeting different muscle groups for a complete workout.
  • Listen to your body and rest if you experience any pain or discomfort during the exercise.
  • Maintain a consistent breathing pattern, exhaling during the exertion phase and inhaling during the relaxation phase.
  • Give yourself enough time to recover between each set to perform at your best.
  • Stay hydrated before, during, and after your workout to optimize performance and recovery.

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