Decline sit ups are an effective core exercise to add to your fitness routine this is because they improve core strength, prevent injury, and help to stabilize your body.
A decline sit ups bench serves to position your upper body at an angle so that it is lower than your hips and thighs for effectiveness.
This positioning will naturally prompt your body to work harder, since you have to work against gravity and through a wider range of motion.
Read on to discover how to do decline sit ups the proper way, the specific muscles you’ll strengthen, and alternative abdominal exercises among other essential details.
HOW TO DO DECLINE SIT UPS PROPERLY
- Set your decline bench to an angle of between 30-45 degrees and remember the more the angle, the harder the sit ups will be.
- Sit with your legs resting through the pads of the bench.
- Cross your arms across your chest and lean back until your back is almost in contact with the bench.
- Raise yourself up until your upper body is vertical, then lower it back down again.
DECLINE SIT UPS TIPS TO CONSIDER
Avoid going too far down or up. Your back should never get in contact with the bench and you only need to pull up until your upper body is vertical.
Feel free to add a twist to work your obliques harder if you like.
For added resistance and intensity hold a weight plate or dumbbell in your arms if need be.
WHAT MUSCLES DO DECLINE SIT UPS WORK?
Decline sit ups will mainly target the rectus abdominis which is your six-pack abs.
Along with that, some secondary muscles like the serratus anterior and obliques will also be worked during the movement.
Specifically, decline sit ups will increase spinal flexion and work the core muscles around your torso, thighs, and pelvis, for instance the rectus abdominis, obliques, and rectus femoris.
They will equally strengthen the back, chest, and hip flexors, which are the inner hip muscles that bring your abdomen towards the thighs as you lift.
The movement will additionally allow your hips, low back, and core to work together in order to improve balance, stability, and posture.
All of these benefits will help in reducing low back pain, prevent injury, and make all types of movements easier.
DECLINE SIT UPS BENEFITS
These sit ups, being an abdominal exercise, records a great impact on your body, especially the rectus abdominis muscles.
They assist in loosening your spine and hips muscles, hence making them flexible, agile, strong, and responsive. Additionally, they stabilize extensive lower back pain common to most people.
IMPROVES BODY POSTURE
This exercise assists in conditioning your muscles to provide better support system to your body.
It also allows your body to be perfectly aligned at a neutral spine position, which helps in improving overall body posture.
Good body posture has a direct and great impact on pain, tension in the body, increased energy levels, and improved respiratory functions.
Because these sit ups have a one-on-one impact on many areas of your body, because they burn calories at a much higher rate in comparison to many other exercises.
The number of calories burnt will however vary with age, gender, weight, and intensity of exercise. The more muscle mass you develop, the more calories you will blast.
INCREASES BODY CONTROL AND FLEXIBILITY
This exercise introduces movements in your spine, which removes the stiffness of the spine and hips by making you more flexible than before.
It serves to improve blood flow, boost energy levels, and increase the mobility of muscles by relieving tension, stress, and tightness in them.
Before-bed relaxing workout, including decline sit ups, have proved to be beneficial for burning excessive fats and increasing muscle mass. It mainly targets fats around the stomach in order to boost weight loss.
STRENGTHENS YOUR CORE AND DIAPHRAGM
These sit ups have proved to be an awesome way to practice deep diaphragmatic breathing, which strengthens the diaphragm by improving respiratory functions, tightening the core, and reducing stress.
BUILDS MUSCLE ENDURANCE AND MASS
Muscle endurance is mainly associated with higher levels of oxygen-binding proteins, which in turn increase blood flow.
This exercise will improve the strength of muscle fibres and mass by increasing the productivity of these proteins, which in turn has a direct impact on increasing stamina.
IMPROVES BODY BALANCE AND STABILITY
A strong core generally helps the entire body to be balanced, controlled, and stable during any activity.
These sit ups strengthen your pelvis, back, and hips muscles accordingly to work as a team and create a perfect balance.
REDUCES THE RISK OF BACK PAIN AND INJURIES
This exercise can build a strong core which strengthens the hold of the lower back, upper back, and complete abdominal region, which maintains a firm posture and core, reducing the probabilities of back pain and injuries.
DECLINE SIT UPS ALTERNATIVES
Sit-up is a very popular exercise which targets abs.
Most of the people who go to the gym and work out will definitely know about this exercise. You can easily perform it on the floor at your home or anywhere you want.
Therefore, if you don’t have a decline bench don’t worry, consider sit-ups on the floor instead.
V ups are another awesome exercise to target the abs.
It is another floor exercise where you have to move both of your limbs with the aim to make a V at the end.
This exercise however requires good abdominal strength and balance to perform efficiently.
BUTTERFLY SIT UPS
Butterfly sit-up is another awesome option if you aim to target your abs without any need of a decline bench. This exercise works similarly to the decline sit ups.
Crunches are another effective alternative to these sit ups.
This exercise can comfortably be done on the floor. If you haven’t started training your abs yet, then you can start with this simple ab exercise.
COMMON DECLINE SIT UPS MISTAKES TO AVOID
Having a stretched-out neck: Unnecessary pulling of the neck can lead to neck-related injuries such like strains.
Exercising too fast: Going fast can hurt your muscles during the routine.
Decline sit ups are a very technical exercise that requires one to have great body awareness and muscle control. This is because slight negligence can cause certain health complications.