ex_RKE2Z6

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Body Weight

Bench Decline Ab Sit-Ups

intermediatestrengthMale & female model

Bench Decline Ab Sit-Ups is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs only a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals · rectus abdominis

Secondary muscles

Hip Flexors · iliopsoas

How to do Bench Decline Ab Sit-Ups

Lie on a decline bench with your feet secured under the foot pads.
Place your hands behind your head or cross them over your chest.
Engage your core and lift your upper body towards your knees, performing a crunch.
Lower your upper body back down to the starting position, maintaining control throughout the movement.

Form tips

Keep your chin slightly tucked to maintain a neutral spine position and prevent neck strain.
Focus on squeezing your abdominal muscles at the top of the crunch to enhance muscle engagement.
Breathe out as you lift your body and breathe in as you lower it to maintain a steady rhythm and maximize oxygen flow.

Bench Decline Ab Sit-Ups alternatives

Decline Sit Ups Dumbbells

Abs · intermediate

Dumbbell Decline Sit-Up

Abs · intermediate

Exercise Ball Sit Ups

Abs · intermediate

Band Decline Sit Up

Abs · beginner

More abs exercises

Decline Levitating Sit Ups Bodyweight

Abs · intermediate

Decline Bench Full Sit Up

Abs · intermediate

Assisted Sit Ups

Abs · beginner

Decline Sit Up

Abs · intermediate

Alternating Oblique Sit-Ups

Abs · intermediate

Dumbbell Decline Overhead Sit-Up

Abs · intermediate

Ab Mat Sit-Up

Abs · intermediate

Dumbbell Ab Crunch

Abs · intermediate

Bench Decline Ab Sit-Ups FAQ

What muscles does Bench Decline Ab Sit-Ups work?

Bench Decline Ab Sit-Ups mainly works the abs in the waist (rectus abdominis). The hip flexors work as secondary muscles.

What equipment do you need for Bench Decline Ab Sit-Ups?

You need only a bench.

How many sets and reps of Bench Decline Ab Sit-Ups 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 Bench Decline Ab Sit-Ups good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Bench Decline Ab Sit-Ups burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Bench Decline Ab Sit-Ups?

Other exercises for the abs include Decline Sit Ups Dumbbells, Dumbbell Decline Sit-Up, Exercise Ball Sit Ups and Band Decline Sit Up.

For developers

Use Bench Decline Ab Sit-Ups 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_RKE2Z6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_RKE2Z6",
  "name": "Bench Decline Ab Sit-Ups",
  "model": "male",
  "counterpartId": "ex_GJKJ6L",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_RKE2Z6/mp4-720.mp4?…",
    "poster": "https://…/ex_RKE2Z6/poster.jpg?…"
  }
}