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wikiHow to Do Inclined Sit Ups

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This high-impact exercise strengthens your Rectus Abdominis, or your "six-pack muscle."

1
Getting in the Starting Position

  1. 1
    Find an incline bench. This exercise will work best if you have a support bar under which to hook your feet as well.
  2. 2
    Sit on the bench with your knees bent. Your feet should be on the uphill side of the bench.
  3. 3
    Lie down so that your upper body is facing downhill. Place your hands behind your neck or on the side of your neck.

2
Performing the Exercise

  1. 1
    Raise yourself from the bench by bending your waist and hips. Make sure your abs stay tightened. You should raise up until your entire back is off the bench.
  2. 2
    Slowly lower yourself until the back of your shoulders touch the incline board.
  3. 3
    Repeat for desired number of reps.

3
Advanced Version

  1. 1
    To make this exercise more challenging, place your hands further up on your head.
  2. 2
    In addition, you can try using a higher incline board or holding weights as you do the exercise. [1]

4
Frequency

  1. 1
    Do 10 to 20 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 5 weeks. For faster results, increase the number of sets/times per week you do this exercise.

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    Video

    Tips

    • The benefits of this exercise are increased strength and flexibility in your abs, specifically your rectus abdominis.
    • To make this exercise less challenging, you can cross your arms across your chest. To make it even less challenging, try lowering the height of the incline board.

    Warnings

    • Potential injuries to your head and neck may be incurred if this exercise is performed incorrectly.

    Things You Need

    • Incline board
    • Support bar

    Article Info

    Categories: Abdominal Exercises

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