Decline Crunches

Introduction to Decline Crunches


Decline crunches isolate all of the abdominal muscles. The legs are kept steady and the level of decline on the bench being used can be increased or decreased to vary the intensity of the exercise.

Instructions


  • Secure your legs at the end of a decline bench and lie back.
  • Position your hands either side of your head. Do not put your hands behind your head as this can cause injuries with the spine. This is the start position.
  • Contract the abdominal muscles and feel the lower back press into the bench. Start to roll your shoulders off the bench.
  • Continue to contract the abdominals, push hard with the lower back into the bench, and exhale as the torso is raised to 90 degrees, or until the abdominals are fully contracted. This is the upper position.
  • Slowly lower the torso back to the start position under the control of the abdominal muscles.
  • Repeat for the required amount of reps.

Muscles Worked


Decline Crunches - Muscles Worked

Primary

Rectus abdominus

Secondary

Hip flexors

 

 

 

 

 

 

 

 

Advice


  • Avoid using momentum to perform this exercise. Lower and raise the upper body under the control of the abdominals.
  • Squeeze the abdominal muscles at the top of this exercise to ensure maximum contraction.
  • Extra weight can be used if required. Holding a plate against your chest, or behind your head, will add extra resistance to decline crunches.

Photo Credit: Everkinetic

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    […] Decline Crunches | Abdominal Exercises | Exercise Guides – Decline crunches isolate all of the abdominal muscles. … will add extra resistance to decline crunches. Photo Credit: Everkinetic. 1 comment 1 ping. chanel … […]

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