Move of the day: Decline sit ups

What it works...

This exercise creates thicker abdominal blocks in your mid-section due to the large range of motion and greater load placed on the muscles. However, this exercise focusses on the upper ab region, so it should form part of a holistic routine that targets your lower rectus and transversus abdominis and obliques. 

Starting

Lie supine on a decline bench and hook your feet into the pads. Cross your arms across your chest or place them behind your head.

NOTE: People with high blood pressure should avoid this exercise unless they are being medicated.

Preferably, don't pull through your neck as you are likely to pull your head forward and strain your neck. Focus on contracting your abdominals and not pulling your upper body forward with your arms.

  

The movement

Keeping your neck straight (chin in-line with the sternum), start the sit-up by exhaling and activating your transversus abdominis. Visualise your sternum being drawn toward your pelvis and contract your rectus abdominis to raise your torso off the bench in a curling movement. Hold that position for a second, then slowly lower yourself back down reversing the curling movement while inhaling.

Muscles targeted

Primary – Rectus abdominis
Secondary (stabilisers and synergists) – transversus abdominis, obliques, hip flexors (Iliopsoas), rectus femoris