How to do a Decline Sit Up with Medicine Ball Toss
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Decline Bench
Medicine Balls
Workouts with Decline Sit Up with Medicine Ball Toss
Instructions for Proper Form
Performed on a decline bench while holding a medicine ball, this exercise intensifies standard sit-ups by adding a toss at the peak of the movement. It targets the abdominals and enhances coordination, making it more challenging and effective than regular sit-ups.
- Adjust the decline bench to the desired angle and secure your lower body to the bench. Grasp a medicine ball in both hands.
- Engage your core to raise your torso off the bench. Explode up from the bench in order to propel the medicine ball into the air.
- Engage your chest and shoulders to toss the ball into the air directly above you as you reach the top of the movement.
- Hold for a moment while keeping your core engaged as you wait for the ball to drop.
- Keep your core engaged as you catch the ball softly in both hands.
- Slowly allow your torso to descend back into the starting position with the medicine ball.
- Maintain good posture by keeping your core engaged, shoulders back and chest up.
- You should feel this exercise primarily in your core, but may feel some tension in your shoulders from throwing the ball.
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Alternatives & Variations to Decline Sit Up with Medicine Ball Toss
1. Decline Crunch
79.5 mSCORESWAPPED 46 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench
2. Decline Sit Up
77.6 mSCORESWAPPED 45 TIMESDecline Sit Up is a variation on the more common Sit Up. By laying back on a decline bench, you can keep more tension on your abdominals at the top of the movement. This is a great exercise for adding a bit more of a challenge to your Sit Ups.
- Intermediate
- Abs
- Decline Bench
3. Ab Crunch Machine
96.1 mSCORESWAPPED 44 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
4. Decline Overhead Weighted Sit Up
58.2 mSCORESWAPPED 43 TIMESThis exercise is a variation on the more standard Sit Up. Unlike Sit Ups, this is a weighted exercise. In addition to added resistance, the use of a decline bench helps you get more consistent tension in your core, especially near the top of the movement. This is a great variation for adding significantly more challenge to your Sit Ups.
5. Plank
92.8 mSCORESWAPPED 31 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Sit Up
93.8 mSCORESWAPPED 30 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
7. Leg Raise
96.5 mSCORESWAPPED 29 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
8. Crunches
94 mSCORESWAPPED 29 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.