Decline sit-ups intensify the battle between your abs and gravity by putting your shoulders below the horizontal.
Sit on a decline bench with your back toward the lower end. Bring your hands behind your head and your elbows out to the side (see Photo 1).
- From the starting position, tuck your chin into your chest for safety and slowly lower your shoulders down toward the bench, controlling your downward motion with your abs and keeping your elbows to the side. Keep your chin tucked as you descend (see Photos 2 and 3).
- Once your shoulders are touching or almost touching the bench, bring your chin toward your chest and slowly roll your upper body off the bench until you come to fully vertical. Keep your chin tucked as you rise. Think of peeling yourself off the bench—you should not flop or jolt to get momentum (see Photo 4).