Weighted Incline Sit-up (Advanced)

Muscles

Target

* Rectus Abdominis

Synergists

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

Stabilizers

* Tibialis Anterior

Instructions

Preparation

Hook feet under support and lie supine on incline bench with hips bent. Hold plate behind neck or clasp hands behind neck with 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. Certain individuals may need to keep their neck in a neutral position with a space between their chin and sternum. See Arm Position During Waist Exercises.
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.

Source: exrx.net