Decline crunches are a variation of the traditional crunch exercise that targets the muscles of the abdominal region, including the rectus abdominis (also known as the “six-pack” muscles) and the obliques (the muscles on the sides of the abdomen).
Method
To perform a decline crunch:
- Set up a decline bench or use a stability ball to support your lower back. Lie on your back on the bench or ball with your feet securely anchored. Your hands behind your head or crossed over your chest.
- Engage your core and lift your shoulders off the bench or ball towards your knees. Keeping your lower back pressed firmly into the support.
- Pause briefly at the top of the movement and then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Precaution
The decline position increases the intensity of the exercise by adding gravity as a resistance, making it more challenging than a traditional crunch. It is important to keep your movements slow and controlled and to engage your core throughout the exercise to maximize the benefits. You can also vary the difficulty of the exercise by adjusting the angle of the decline or using different variations, such as a bicycle crunch or a reverse crunch.
Alternative Exercises For Decline Crunch
Seated V-Crunches