Decline Sit-Up

Abs Tier A for Abs Bodyweight Compound Pull

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3sets

10-15reps

60srest

~5.5kcal/min

AbsA Rectus Abdominis Hip Flexors

ObliquesB Quadriceps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inAbs

Abs tightening — pulling the ribs and hips toward each other.

Key cue (the coach says it during the set)“Exhale, curl the ribs down toward the hips.”

Tempo · Up 1 s · squeeze 1 · down 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Neck / upper trapsPulling on the neck. Hands lightly by the temples or crossed on the chest; keep a fist of space under the chin.
Feel it in Front of hipsHip flexors doing the work. Bend the knees more, do not anchor the feet, and curl the spine instead of folding at the hips.
Feel it in Lower backLower back arching off the floor. Press it into the floor and exhale as you curl.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.