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wikiHow to Do Inclined Sit Ups

Three Parts:Getting in the Starting PositionPerforming the ExerciseChallenging YourselfCommunity Q&A

If you’re looking to build core strength, sit ups can be a useful exercise as they increase strength and flexibility in your abdominal muscles. Inclined sit ups are even better than regular sit ups, as there is a wider range of motion. This high-impact exercise strengthens your rectus abdominis, or your "six-pack muscle." You can even add weights or adjust the incline for an additional challenge.

Part 1
Getting in the Starting Position

  1. 1
    Find an incline bench. This exercise will work best if you have a support bar, or foot brace, under which to hook your feet as well.
  2. 2
    Set the decline angle. You should start with an angle between 30 and 45 degrees. The higher the angle, the harder the sit ups will be.[1]
  3. 3
    Sit on the bench with your knees bent. Your feet should be on the inclined side of the bench. Hook your legs under the foot brace or support bar.
  4. 4
    Lie down so that your upper body is declined. Place your hands behind your neck, or cross them over your chest.[2]

Part 2
Performing the Exercise

  1. 1
    Raise yourself from the bench by bending your waist and hips. Make sure your abs stay tightened and your back is straight. You should raise up until your upper body is completely vertical.[3]
  2. 2
    Lower yourself down slowly. You should slowly lower your body until the back of your shoulders touch the incline board. Keep your back straight and your abs tight.[4]
  3. 3
    Repeat for the desired number of repetitions. Try to do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.[5]

Part 3
Challenging Yourself

  1. 1
    Increase the incline. Increasing the incline makes the exercise more challenging. If you’ve got the hang of this exercise and want to challenge yourself, increase the incline by 5-10 degrees.[6]
  2. 2
    Add weights. For a more challenging sit up, you can hold a weight against your chest, with your arms crossed over top of it. Be careful not to drop the weight and hurt yourself.[7]
    • Use a weight plate (used on bench press bars) rather than free weights.
  3. 3
    Increase the sets or repetitions. Adding more exercises in a row makes these sit ups more challenging. Work your way up to 5 sets of 20 reps, or 10 sets of 10 reps.[8]
  4. 4
    Increase the frequency. If you start out doing this exercise once or twice per week, increase that to three to four times per week. The more sit ups you do, the better results you will see.[9]

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    Video

    Warnings

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

    Things You Need

    • Incline board with foot brace
    • Weight plate

    Article Info

    Categories: Abdominal Exercises

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