1. Set up a decline bench at an appropriate angle. The steeper the angle, the more challenging the exercise will be.
2. Sit down on the bench and secure your feet under the pads.
3. Lie back so that your torso is negative to the horizontal plane. Place your hands on the back of your head or across your chest; don't interlock your fingers.
4. Engage your core by pulling your belly button toward your spine, and keep your back straight.
5. Exhale and lift your upper body toward your knees, contracting your abs as you rise.
6. Rise into a full sit-up position or as high as you feel comfortable while keeping tension on your abs. Avoid using momentum to pull yourself up.
7. Inhale and slowly lower your torso back to the starting position.
8. Repeat for the desired number of repetitions.
9. Make sure to perform the movement in a controlled manner throughout the exercise.
For added resistance, you can hold a weight plate against your chest or use a medicine ball during the sit-ups.
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