Incline Sit-Up

Abs, ObliquesIncline Bench

Target your rectus abdominis and obliques using a decline bench. Adjusting the slope changes the difficulty, strengthening your core without straining your lower back when done correctly.

How to do it

1Lie back on a decline bench, secure your feet under the pads, and put a slight bend in your knees.

2Cross your hands over your chest or place fingertips near your temples without lacing fingers behind your head.

3Initiate the sit-up by curling your spine up segment by segment, from neck down to lower back.

4Sit up until your torso is nearly vertical, keeping constant tension in your abdominal muscles.

5Unroll your spine smoothly back down onto the bench.

Common mistakes

Yanking your neck forward with your hands, placing dangerous force on your spine.

Sitting up with a flat, straight back, shifting the load off your abs onto your hip flexors.

Whipping your torso up using momentum, losing control over the rep.

Breathing

Inhale at the bottom, exhale as you curl up, and inhale smoothly as you lower back down.

Make it harder or easier

To simplify, lower the incline angle of the bench or cross your arms over your chest.

To progress, increase the decline angle or hold a small weight against your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.