Decline Crunch
The decline crunch is a powerful core exercise which can help you to build up your rectus abdominis muscles. This exercise can be done with a variety of equipment, such as a decline bench, a stability ball or a weight plate.
To begin the decline crunch, start by lying flat on your back on the decline bench or the stability ball, keeping your feet firmly planted on the ground. From here, raise your upper body off the bench or ball, contracting your abdominal muscles. At the peak of the crunch, hold for a few seconds before slowly lowering yourself back down.
The decline crunch is a great way to target your rectus abdominis muscles in a more focused way than a traditional crunch. It can also help to strengthen your hip flexors and obliques as you work to keep your body stable during the exercise.
To get the most out of the decline crunch, its important to keep your form in check. Focus on keeping your back straight and your head and neck in line with your spine. Also, be sure to breathe throughout the exercise, exhaling as you crunch up and inhaling as you lower down.
For a more advanced version of the decline crunch, try adding weights to the exercise. You can hold a weight plate in your hands or position a weight plate on your chest. As you crunch up, focus on squeezing your abdominal muscles and exhaling for maximum benefit.
The decline crunch is an effective core exercise that can help you to build up your rectus abdominis. With proper form and a few variations, you can add this exercise to your routine and start seeing results.
Type:
Strength
Muscles Used:
Abdominals
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The decline crunch is an effective core exercise that strengthens and defines the rectus abdominis, helping you meet aesthetic goals.
- The decline crunch eliminates the tendency to use momentum to complete the exercise, allowing for greater muscle control and activation.
- This exercise can be done with a variety of equipment, such as a decline bench, a stability ball or a weight plate.
- For a more advanced version of the decline crunch, you can hold a weight plate in your hands or position a weight plate on your chest.
- The decline angle of the crunch can be increased over time to further challenge the core muscles.
Step by Step Instructions For Decline Crunch
- Secure your legs at the end of the decline bench and lie down.
- Place your hands lightly on either side of your head, keeping your elbows in. Do not lock your fingers behind your head.
- Push the small of your back down on the bench to isolate your abdominal muscles.
- Begin to roll your shoulders off the bench while continuing to push down with your lower back.
- Contract your abdominals and exhale as your shoulders come up off the bench about four inches. Keep your lower back on the bench.
- Hold the contraction for a second at the top of the movement.
- Slowly lower yourself back down to the starting position as you inhale.
- Repeat for the recommended number of repetitions.
Variations:
- Perform the exercise with weights.
- Perform the exercise on top of an exercise ball.
- Perform the exercise on a flat bench.
Warm Up Tips
- Secure your legs at the end of the decline bench and lie down.
- Place your hands lightly on either side of your head, keeping your elbows in. Avoid locking your fingers behind your head.
- Push the small of your back down on the bench to isolate your abdominal muscles.
- Roll your shoulders off the bench, contracting your abdominals and exhaling as you do so.
- Contract your abdominals for a second at the top of the movement, keeping your lower back on the bench.
- Slowly come back down to the starting position as you inhale.
- Repeat for the recommended number of repetitions.
- Perform the exercise with weights.
- Try doing the exercise on top of an exercise ball.
- Perform the exercise on a flat bench.
Decline Crunch Safety Tips
- Secure your legs at the end of the decline bench and lie down.
- Place your hands lightly on either side of your head, keeping your elbows in. Avoid locking your fingers behind your head.
- Push the small of your back down on the bench to isolate your abdominal muscles.
- Roll your shoulders off the bench, contracting your abdominals and exhaling. Keep your shoulders only about four inches off the bench and your lower back should remain on the bench.
- Contract your abdominals for a second at the top of the movement. Focus on slow, controlled movement and avoid using momentum.
- Slowly lower yourself back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: There are many variations for the decline crunch. You can perform the exercise with weights, on top of an exercise ball, or on a flat bench.
Safety Tips for Decline Crunch:
- Ensure that your legs are securely positioned at the end of the decline bench to avoid any slipping or instability during the exercise.
- When placing your hands on either side of your head, be careful not to lock your fingers behind your head. This can strain your neck and lead to injury.
- Focus on pushing the small of your back down on the bench
Incorporating Into Other Workouts
One way to incorporate the decline crunch into your workout routine is to include it as part of your core workout. You can perform the decline crunch after other core exercises such as planks or Russian twists to further target and strengthen your abdominals.
Here is an example of how you can incorporate the decline crunch into your workout:
1. Begin with a warm-up consisting of light cardio exercises such as jogging or jumping jacks for about 5-10 minutes.
2. Move on to your core workout, starting with exercises that target different areas of your core, such as planks or bicycle crunches.
3. Once you have completed a few core exercises, it's time to perform the decline crunch.
4. Choose your preferred equipment for the decline crunch, such as a decline bench, stability ball, or weight plate.
5. Secure your legs at the end of the decline bench or position yourself on the stability ball or weight plate.
6. Lie down and place your hands lightly on either side of your head, keeping your elbows in.
7. Push the small of your back down on the bench or stability ball to isolate your abdominal muscles.
8. Begin to roll your shoulders off the bench or stability ball while continuing to push down with your lower back.
9. Contract your abdominals and exhale as your shoulders come up off the bench or stability ball.
10. Hold the contraction for a second at the top of the movement.
11. Slowly lower yourself back down to the starting position