The Decline Crunch is a popular abdominal exercise that targets the lower and upper abdominal muscles. This exercise is typically performed on a decline bench, which allows for a greater range of motion and increased resistance compared to standard crunches.
How to perform
To perform the Decline Crunch, follow these steps:1. Adjust the decline bench to an appropriate angle for your fitness level. Beginners may want to start with a less steep incline, while more advanced individuals can use a steeper incline for a greater challenge.
2. Lie back on the decline bench with your feet secured under the foot pads and your hands either crossed over your chest or placed lightly behind your head.
3. Engage your core muscles and lift your upper body towards your knees, keeping your lower back flat on the bench.
4. Squeeze your abdominal muscles at the top of the movement, then slowly lower your upper body back down to the starting position.
5. Avoid pulling on your neck or using momentum to lift yourself up. Focus on using your abs to control the movement.
6. Perform the desired number of repetitions, aiming for 10-15 reps for beginners and 15-20 reps for more advanced individuals.
7. To increase the intensity of the exercise, you can hold a weight plate or dumbbell across your chest, or add a twisting motion to target oblique muscles.
8. Remember to breathe throughout the exercise and maintain proper form to avoid straining your neck or back.
The Decline Crunch is an effective exercise for strengthening and toning the abdominal muscles, making it a great addition to any core workout routine.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.