How to do Decline Crunch

I. Decline Crunch: What is it?

A decline crunch is one of the variations of the crunch exercise. As such, this exercise also aims to tighten the abdominal area through abs muscle contraction. Decline crunch is a strength type of exercise that makes use of resistance in building muscle mass thereby improving its development. This exercise makes use of one’s body weight in order to create a contraction with targeted muscles.

In addition, decline crunch is an isolation mechanic type, thus, targeting a specific group of muscles at a time. Moreover, this primarily focuses on improving one’s abdominal area.

II. How to do it?

Below are the steps one should follow in doing the decline crunch exercise:

Step 1: Position both feet at the end of a decline bench. Lie down on the bench once the feet are securely held on the bench.

Step 2: Place both hands on either side of the head while maintaining the elbows in.

Step 3: Push the lower back to the bench to isolate the abs and start to roll the shoulders off.

Step 4: Continue crunching the abdomen as hard as possible so as to feel the contraction of the abs. Remember to lift the shoulders by about 4 inches from the bench and keep the lower back intact with the bench.

Step 5: After holding the contraction for a while, slowly return to a relax position and then inhale.

Step 6: Repeat the following routine until the required repetitions are achieved.

III. Things to remember

While doing the crunches, remember to focus on a slow and controlled motion rather than concentrating with speed.

Finally, for some variations on this exercise, other equipments like weights and exercise ball can be used.