Incline abdominal exercises are done on a decline bench. This tool is commonly used to work the chest muscles with exercises such as presses and flys. Although your entire abdominal area gets targeted with incline exercises, your lower region gets the most emphasis. Perform 15 to 20 repetitions and three to four sets of these exercises. Work out two to three times a week with at least one day off in between.
Incline Crunches
The incline crunch is a basic exercise that doesn't require any added equipment. Hook your lower shins under the padded support brace and lie back on the bench. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze forcefully, lower yourself back down, and repeat.
Push Crunches
The push crunch is a variation of the regular crunch. It is performed with the aid of a barbell. Lie on the bench in the same starting position as for crunches while holding a barbell straight above your chest with your hands shoulder-width apart and your arms fully extended. Curl your body up and push the barbell towards the ceiling. Squeeze forcefully, lower yourself back down, and repeat.
Reverse Decline Crunches
Reverse decline crunches are intense lower ab exercises. Lie face-up on the bench with your head up toward the support brace and your legs by the lower part of the bench. Reach up and grab the sides of the bench above your head and raise your legs up in the air. Stop when they parallel the floor, lower them back down and repeat. When you first start doing these, keep a slight bend in your knees. As the reverse crunches become easier, perform them with straight legs.
Russian Twists
Russian twists are oblique specific exercises. Hook your lower legs under the pad and extend your arms in front of your chest. Clasp your hands together and curl your body up. Rotate your body to the right until your arms are parallel to the floor. Rotate to your left the same way until your arms are again parallel to the floor. Keep going back and forth in a smooth motion.
Pullover Crunches
Pullover crunches are performed with a medicine ball. Lie on the bench with your legs hooked under the pad. Hold the medicine ball straight behind your head with both hands. Pull the ball over your body and curl yourself up. Pause for a second with the ball straight in front of your chest at arm's length. Reverse the move and repeat.
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