How to Do Decline Abdominal Crunches
The decline abdominal crunch is an intermediate exercise that is done on a special bench that you can find in most gyms. Many home gym supply stores sell them as well. Since you are sitting up from a declined position it really works the abdominal muscles. If you have been doing traditional sit ups and abdominal exercises, try adding this exercise to your routine to further shape and define your midsection.
Instructions
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Lie on your back on a decline bench. The more of an incline the bench is at the more challenging this exercise is. When just starting out try placing the bench on just the first rung as even a small amount of incline can be quite challenging.
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You can also do this exercise on an aerobic step by placing two or more risers under one end and no risers under the other end so the step is on an incline.
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Hook your feet or ankles under the pads and have the knees are slightly bent. See the link below to clarify.
Place just your fingertips behind your head. Avoid clasping the hands behind the head as this can lead to pulling on the neck.
Press your low back into the bench and tighten the abdominal muscles. To protect the back from injury do not allow your low back to arch as you roll up and down. -
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Exhale and with control roll up lifting your shoulders and upper back up off the bench as high as you can towards your knees.
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Inhale and slowly lower all the way back down with control. Avoid just crashing down onto the bench.
Repeat for eight to twelve repetitions.
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Tips & Warnings
Keep the elbows back and open and do not grab the head with the hands. Make sure you do not pull on the neck as you roll up. If you feel this exercise in your neck focus on contracting the abdominal muscles and do not roll us as high. See the link below to clarify.
This exercise should not cause neck or back pain. Move slowly and with control and keep your low back in contact with the bench the entire time.
