Female model ex_XWJLOO

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Waist · Band

Band Decline Sit Up

beginnerstrength

Band Decline Sit Up is a beginner isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas
Obliques · External, Internal Obliques

How to do Band Decline Sit Up

Secure the middle of the resistance band to a sturdy anchor point behind the headrest of a decline bench. Lie on the bench with your feet secured under the foot pads and hold one handle of the band in each hand, positioning the band over your shoulders.
Contract your abs and lift your upper body up towards your knees, bringing your chest towards your thighs until you are in a seated position.
Slowly lower your upper body down the bench, maintaining control and tension in the band until your back rests on the bench.
Repeat for the desired number of repetitions.

Form tips

Ensure the resistance band is securely anchored behind the headrest to avoid slipping.
Exhale as you lift your upper body and inhale as you lower it back down.
Avoid pulling on the band with your arms; focus on using your abs to lift your body.

Band Decline Sit Up alternatives

Dumbbell Decline Sit-Up

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Decline Sit Up

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Dumbbell Decline Overhead Sit-Up

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Decline Bench Full Sit Up

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More abs exercises

Dumbbell Overhead Sit-Up

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Decline Sit Ups Dumbbells

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Over Head Weight Sit Up

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Ab Mat Sit-Up

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3-4 Sit-Up

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Decline Levitating Sit Ups Bodyweight

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Bench Decline Ab Sit-Ups

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Dumbbell Straight Arm Twisting Sit-Up

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Band Decline Sit Up FAQ

What muscles does Band Decline Sit Up work?

Band Decline Sit Up mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.

What equipment do you need for Band Decline Sit Up?

You need a band and a sturdy surface.

How many sets and reps of Band Decline Sit Up should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Decline Sit Up good for beginners?

Yes. Band Decline Sit Up is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Band Decline Sit Up burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Decline Sit Up?

Other exercises for the abs include Dumbbell Decline Sit-Up, Decline Sit Up, Dumbbell Decline Overhead Sit-Up and Decline Bench Full Sit Up.

For developers

Use Band Decline Sit Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XWJLOO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XWJLOO",
  "name": "Band Decline Sit Up",
  "model": "female",
  "target": "Abs",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_XWJLOO/mp4-720.mp4?…",
    "poster": "https://…/ex_XWJLOO/poster.jpg?…"
  }
}