- Secure your legs at the end of the decline bench and lie down.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a flat bench.
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Review: Decline Crunch
Feb 19, 2016 11:43 PM: My favorite abs exercise
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Review: Decline Crunch
Nov 19, 2014 4:29 AM: This one does it all. It conditions core perfectly.
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Tip: Decline Crunch
Jul 2, 2014 11:47 AM: technically the best for Lowers Abs, do this and forget the fats in abs.
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Review: Decline Crunch
Mar 24, 2014 10:51 AM: love it!
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Review: Decline Crunch
Sep 5, 2013 5:00 PM: The main abdominal exercise I stick to!
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Review: Decline Crunch
Mar 20, 2013 10:18 AM: I didn't know that my lower back had to be remained on the bench, so my whole back came up off the bench. Is that wrong?
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Review: Decline Crunch
Jan 23, 2013 1:31 AM: personal fav!
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Review: Decline Crunch
Jul 12, 2012 11:52 AM: The best. A must for me at the gym. I use a 10 lb plate behind my head and *try* to do sets of 10 reps. So hard... love this exercise.
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Review: Decline Crunch
Jul 3, 2012 11:14 AM: Really great exercise!Its better if you use weights!
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Review: Decline Crunch
Dec 5, 2011 4:22 PM: Great for hitting all your abs. Can feel it from top to bottom.