How to Do Decline Sit Up

Decline Sit Up is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Decline Sit Up

  1. 01Secure your ankles firmly under the pads of the decline bench and lie back with your head lower than your hips.
  2. 02Cross your arms over your chest or place hands lightly behind your ears without pulling on the neck.
  3. 03Exhale and flex the spine to lift your torso until your elbows reach your thighs.
  4. 04Inhale as you lower the upper body back toward the bench one vertebra at a time.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Decline Sit Up

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches off the bench, shorten the range of motion to keep the lumbar spine pinned against the pad.

Same coaching engine used inside the A90 app

05 / FAQ

Decline Sit Up questions

What muscles does Decline Sit Up work?

Decline Sit Up is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Decline Sit Up correctly?

Secure your ankles firmly under the pads of the decline bench and lie back with your head lower than your hips. Cross your arms over your chest or place hands lightly behind your ears without pulling on the neck. Exhale and flex the spine to lift your torso until your elbows reach your thighs. Inhale as you lower the upper body back toward the bench one vertebra at a time.

What is the A90 coach tip for Decline Sit Up?

If the lower back arches off the bench, shorten the range of motion to keep the lumbar spine pinned against the pad.

Is Decline Sit Up suitable for beginners?

Decline Sit Up is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Decline Sit Up?

No. Decline Sit Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes decline sit up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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