The decline sit-up with straight arms is an advanced core exercise that increases the difficulty of traditional sit-ups by adding both a decline angle and extended arm position. This variation intensifies the abdominal workout while challenging balance and coordination.
Step by step guide:
- Secure feet under decline bench supports
- Lie back on bench with arms extended overhead
- Keep arms straight and parallel to ears
- Engage core muscles to initiate movement
- Lift torso up while keeping arms straight
- Continue until torso is vertical
- Keep arms extended throughout movement
- Lower back down with control
- Perform 10-15 repetitions for 3 sets
Tips
Maintain straight arms throughout movement. Control the descent phase. Keep core engaged. Breathe steadily – exhale on way up. Focus on using abdominal muscles, not momentum.
Benefits
Strengthens entire core region. Improves abdominal endurance. Develops shoulder stability. Enhances overall core strength. Increases flexibility in shoulder region.
Prevention
Start with regular decline sit-ups first. Progress slowly to full range of motion. Stop if experiencing neck strain. Maintain proper form throughout. Warm up thoroughly before exercise.
