Decline Sit Up with Medicine Ball Toss
The Decline Sit Up with Medicine Ball Toss is an advanced core exercise that combines weighted spinal flexion with upper body plyometrics. It targets the rectus abdominis and hip flexors while building explosive power through the chest and shoulders.
Since this is a high-intensity plyometric movement, your AI coach monitors your recovery data and HRV to determine if your central nervous system is ready for explosive work. By tracking the weight of the ball and your RPE, the app adjusts the volume to prevent hip flexor strain while ensuring you're generating enough power to stimulate fast-twitch muscle fibers. If you report lower back pain, the system immediately suggests safer regressions to protect your spine.
Form Cues
- Secure your feet firmly under the pads to anchor your lower body
- Initiate the movement by contracting your abs rather than pulling with your neck
- Exhale sharply as you explode upward and release the ball
- Catch the ball with soft hands and immediately absorb the force into the descent
- Lower your torso slowly and under control to resist gravity
- Don't let your lower back arch excessively at the bottom of the movement
- Don't pull on your head or neck to generate momentum
- Don't slam your back against the bench during the descent
- Don't use a ball that is too heavy to throw with explosive speed
- Don't hold your breath during the toss
Common Mistakes
- Using excessive momentum to sit up
- Hyperextending the lower back
- Straining the neck forward
- Uncontrolled descent or crashing down
- Catching the ball with rigid arms
Muscles Worked
This exercise primarily targets the rectus abdominis (upper abs) through a large range of motion, requiring intense contraction to lift the torso against gravity. The hip flexors act as strong stabilizers, while the anterior deltoids and pectorals engage dynamically to handle the explosive catch and toss of the medicine ball.
Primary
Secondary
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