Learn how to train your abs with incline sit-ups. The incline sit-up is one of the best and most popular abdominal exercises. All you need is a sit-up bench, but you can also do this exercise with a normal bench by elevating one side. Just make sure you have a secure way to keep your legs down (foot pads or a training partner), and you’re ready to go. At the beginning, you should adjust your bench to about 30 degrees. If you can go all the way down without arching your back, you can try a higher angle. Find more exercises for your ab workout at weight training main.
Execution
Sit on your incline bench, hook your legs under the pads, and put your hands behind your ears. Spread your elbows to the sides—don’t let them point forward. If they point forward, you might pull with your hands, which is bad form. Your hands only SUPPORT your neck. No pulling! Keep your abs contracted and your back rounded throughout the entire exercise.
Lower your upper body as far as you can while keeping your back rounded. Again, don’t hollow your back.
If you can go all the way down, that’s okay. Just make sure you don’t arch your back and keep inhaling slowly. Only your lower back should actually touch the sit-up bench.
After reaching the lowest point without hollowing your back, move back up and exhale slowly. The upward movement can be slightly faster than the downward movement. Exhale as you move up.
Don’t move beyond the vertical level (i.e., don’t move your hips past vertical).
At the end, crunch down a little and fully contract your abdominals.
Advice
Do about 25 repetitions.
There are many ways to make the incline sit-up harder. You can hold a weight on your chest and cross your arms over it, or attach an elastic band at hip height behind you (on a ladder wall).
To make the incline sit-up easier, simply cross your arms or don’t lower yourself as far.
Stretch your abdominal muscles from time to time.
Suggestions
