Decline Crunches

Instructions

1. 1.Lie down on a decline bench and secure your legs. Place your hands lightly behind your head. This is your starting position.
2. 2.Begin by rolling your shoulders off the bench, pushing your lower back into the bench to isolate your abdominal muscles.
3. 3.Lift your shoulders as far as you can without lifing your lower back off the bench.
4. 4.Pause the contraction for a moment at this point then slowly return to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Keep your abdominals pulled in so you feel more tension in your abs and so you don’t overarch your lower back.
• Don’t pull on your neck with your hands or draw your elbows in.
• Perform the reps very slowly, don't cheat with momentum!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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