For your abs
For your abs, decline sit-up rates well ahead on our research criteria: easier to progress, easier on the joints.
Dragon flag gives more stretch.
Both are good choices, and they train the abs differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
For your abs, decline sit-up rates well ahead on our research criteria: easier to progress, easier on the joints. Dragon flag gives more stretch. Both are good choices, and they train the abs differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Decline sit-up is easier: it’s easy to learn, while dragon flag needs coaching.
Decline sit-up needs a bench, so a home gym covers it. Dragon flag needs a bench, so a home gym covers it.
Decline sit-up: it rates Strong for joint and recovery cost in our research rubric, against Fair for dragon flag.