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Male model ex_VTZEST

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Waist · Body Weight

Decline Sit Up

intermediatestrength

Decline Sit Up is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. 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 Decline Sit Up

  1. Begin by lying on a decline bench with your feet secured under the footpads. Position yourself so that your hips are at the edge of the bench.
  2. Place your hands behind your head with your elbows pointing out to the sides.
  3. Engage your core and lift your upper body towards your knees until your torso forms a 90 degree angle with your thighs, keeping your back as straight as possible.
  4. Lower your upper body back to the starting position with control. Repeat the movement for the desired number of repetitions.

Form tips

  • Keep your core engaged throughout the exercise to maintain stability and support your lower back.
  • Avoid pulling on your neck with your hands; focus on using your abdominal muscles to lift your shoulders.
  • Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.

Decline Sit Up alternatives

Dumbbell Decline Sit-Up exercise demonstration

Dumbbell Decline Sit-Up

Abs · intermediate
Band Decline Sit Up exercise demonstration

Band Decline Sit Up

Abs · beginner
Dumbbell Decline Overhead Sit-Up exercise demonstration

Dumbbell Decline Overhead Sit-Up

Abs · intermediate
Decline Sit Ups Dumbbells exercise demonstration

Decline Sit Ups Dumbbells

Abs · intermediate

More abs exercises

Decline Bench Full Sit Up exercise demonstration

Decline Bench Full Sit Up

Abs · intermediate
Dumbbell Overhead Sit-Up exercise demonstration

Dumbbell Overhead Sit-Up

Abs · intermediate
Ab Mat Sit-Up exercise demonstration

Ab Mat Sit-Up

Abs · intermediate
Over Head Weight Sit Up exercise demonstration

Over Head Weight Sit Up

Abs · intermediate
3-4 Sit-Up exercise demonstration

3-4 Sit-Up

Abs · intermediate
Decline Levitating Sit Ups Bodyweight exercise demonstration

Decline Levitating Sit Ups Bodyweight

Abs · intermediate
Dumbbell Straight Arm Twisting Sit-Up exercise demonstration

Dumbbell Straight Arm Twisting Sit-Up

Abs · intermediate
Bench Decline Ab Sit-Ups exercise demonstration

Bench Decline Ab Sit-Ups

Abs · intermediate

Decline Sit Up FAQ

What muscles does Decline Sit Up work?

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

What equipment do you need for Decline Sit Up?

None. Decline Sit Up is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of 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 Decline Sit Up good for beginners?

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

How many calories does Decline Sit Up 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 Decline Sit Up?

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

For developers

Use 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_VTZEST" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VTZEST",
  "name": "Decline Sit Up",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_VTZEST/mp4-720.mp4?…",
    "poster": "https://…/ex_VTZEST/poster.jpg?…"
  }
}