Weighted Incline Sit-up

Muscles

Target

* Rectus Abdominis

Synergists

* Iliopsoas
* Tensor Fasciae Latae
* Rectus Femoris
* Sartorius
* Obliques

Stabilizers

* Tibialis Anterior

Instructions

Preparation

Hook feet under foot brace and lie supine on incline board with hips bent. Hold plate on chest with both hands or use no weight.

Execution

Raise the torso from bench by bending the waist and hips. Return until the back of the shoulders contact the padded incline board. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance. See Arm Position During Waist Exercises. If no knee support is built in to the incline board, a ball can be placed under the legs as illustrated.

Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. Knee flexors may be involved as stabilizers if incline is steep and no calf support is used. See Spot Reduction Myth. Also see Dangerous Exercise Essay.

Source: exrx.net