The decline crunch is done on an incline bench with your head lower than your feet. Though challenging, the exercise can be extremely effective. Bringing your body up to or above an even level from an inverted position puts greater stress on all your abdominal muscles. The entirety of your core can become stronger from doing decline crunches.
Step 1
Position an incline bench to 45 degrees. Lie in a supine position on the bench and hook your feet under the padded bar.
Step 2
Cross your arms over your chest. Engage your abdominal muscles and lift your head and shoulders off the bench.
Step 3
Raise your head, shoulders and torso toward your feet, initiating the movement from your abdominal muscles.
Step 4
Lower back down to the starting position. Complete 10 repetitions of lifting straight up.
Step 5
Strengthen your obliques, the muscles that run alongside your torso, by twisting your midsection as you rise into the situp. Alternate between bringing your left shoulder toward your right knee and moving your right shoulder toward your left knee. Complete 10 repetitions on each side.
Tips and Warnings
- Move from your abdominal muscles rather than on momentum. Using momentum to lift your body into a situp can result in injury from placing stress on your back and shoulders. Start slowly and increase the number of reps and sets as your abdominal muscles become stronger. Once you are acclimated to the exercise, add weight for increased resistance. Hold a 5- to 10-pound weight in your arms as they are crossed over your chest.
Things You'll Need
- Incline bench
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