Situp Exercises on a Decline Bench With a Medicine Ball

Progressive overload is a basic principle of fitness. It means you have to progressively challenge your muscles with more volume or intensity for continual gains. Once you stop challenging your muscles, they have no reason to grow and strengthen. A decline bench and a medicine ball add two levels of progressive overload to your abdominal workout. Add intensity gradually to your ab routine, only increasing the difficulty of the exercise once you can complete up to 15 repetitions with good form.

  1. Crunch Vs. Situp

    • The difference between a crunch and a situp is the range of motion. To do a crunch, lift your shoulder blades but keep your low back in contact with the bench. To do a situp, continue the movement until your shoulder blades and low back are off the bench. Situps place stress on the low back and are contraindicated for those with low back issues. If you experience low back pain or don't feel the situp exercise in your abdominal muscles, try crunches on a decline bench with a medicine ball instead.

    Decline Bench

    • A decline bench makes the situp exercise more difficult as you must lift your torso on an angle instead of on a level surface. The steeper the angle, the harder the situp exercise. Start with a low angle of 15 to 30 degrees and gradually increase the angle as you become stronger.

    Medicine Ball

    • Medicine balls are available in a range of weights. Start with a 4- or 6-pound medicine ball. The farther away from the point of rotation you hold the medicine ball, the more challenging the situp exercise becomes. Start by holding the medicine ball over your chest or behind your head. To increase the intensity of the movement, extend your arms and hold the medicine ball above your head.

    Decline Exercises with a Medicine Ball

    • Lie on the bench with your head lower than your feet for the basic decline situp with a medicine ball. To target your obliques, or side abs, add a twist to the movement -- point your shoulder toward the opposite knee as you sit up. For a reverse situp, lie on the bench with your feet lower than your head. Hold the medicine ball between your knees and pull your knees in toward your chest, lifting your hips off the bench. For a more advanced reverse situp, hold the medicine ball between your feet and keep your legs extended. Choose three to five exercises for your abdominal routine. Complete two sets of eight to 12 repetitions for each movement.