A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Intermediate
Intensifies ab engagement through increased range of motion using decline angle.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
45s
How to Perform
- 1.Secure feet under a decline bench pad.
- 2.Place hands behind head and lower upper body slowly.
- 3.Sit up by engaging your abs, keeping neck neutral.
Pro Tips
- •Avoid pulling your neck with your hands.
- •Exhale at the top of each sit-up.
- •Go slow to maximize time under tension.
Equipment
Decline Bench
Safety
Stop if you feel lower back discomfort.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.