Decline Crunch

exercise_detail.description

The decline crunch is an abdominal exercise performed on a decline bench, targeting the rectus abdominis. It involves lifting the upper body towards the knees while maintaining a controlled motion to engage the core muscles effectively.

exercise_detail.how_to_perform

1. Adjust the decline bench to a comfortable angle, typically between 30 to 45 degrees.
2. Lie down on the bench with your head at the lower end and secure your feet under the foot pads.
3. Place your hands behind your head or across your chest.
4. Engage your core by pulling your navel towards your spine.
5. Exhale as you lift your upper body towards your knees, keeping your lower back in contact with the bench.
6. Pause briefly at the top of the movement, ensuring maximum contraction of the abdominal muscles.
7. Inhale as you slowly lower your upper body back to the starting position, maintaining tension in your core.
8. Repeat for the desired number of repetitions.

exercise_detail.tips

• Maintain a slow and controlled motion to maximize muscle engagement and reduce risk of injury.
• Avoid pulling on your neck with your hands; instead, use your core to lift your body.
• Focus on squeezing your abdominal muscles at the top of each crunch for optimal results.
• Keep your elbows wide if placing hands behind the head to prevent neck strain.
• Start with a lower decline angle if you're new to this exercise to build strength gradually.
• Ensure that your breathing is consistent; exhale on exertion and inhale on release.