I believe it’s one of the most effective exercises for abdominal muscles. Because it’s done on a decline bench it’s much harder to execute than ordinary situp and by using additional weight, it becomes excellent to build muscle mass and strength in this body part.
To execute decline Sit Up correctly:
- Sit on a decline bench. Put your hands behind your head or cross them on your chest. Curl your chin down and round your lower back by tensing your ABS. Keep them contracted during whole movement.
- Now lift your torso slowly down, stop when your lower back will touch to the bench. Don’t let your shoulder blades contact the board.
- Lift yourself up and try to pause for 2 seconds at the top.
Remember: keep your abdominal muscles tensed during whole exercise and don’t bounce at the bottom, you can actually pause for a second when your lower back will touch the pad to avoid bouncing.
If you’re able to do 15-20 sit ups, you can add some weight by putting plate behind your head.
This is a bit controversial exercise, many people complain that hip flexor is working during this exercise. Yes, hip flexor is involved in most of abdominal exercises, like biceps during Chin Ups. And anyway, hip flexors have to be strong as well, they should be trained like any other muscles, we just don’t want them to be tight.
Somebody else will say that shoulder blades should touch to the pad at the bottom. No, it’s a different exercise and there’s many different executions of this movement.
My advice is: try this exercise with the technique I’ve described above. Next day check where you feel the biggest pain, then you’ll see on your own whether this exercise is effective or not. Be careful though, if you’re not familiar with hard abdominal exercises like this one, because the pain might be unbearable.