Decline Crunch
Primary Muscle Group: Abdominals
Secondary Muscle Group: Internal and External Obliques
Equipment Needed: Decline Sit Up Bench
The Benefits of Decline Crunch
The decline crunch is an effective core exercise targeting the rectus abdominis & is a harder take on the classic crunch. Decline Crunches will torch your deep core muscles for a denser, more defined six-pack. Most people start with a shallow angle to get used to exercise and make it steeper over time.
By using a decline it forces maximum recruitment or the rectus abdominis, promoting growth of the six-pack muscle so It makes them more visible if you have low body fat.
The Decline Crunch eliminates the tendency to use momentum to complete the exercise making it an efficient movement.
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The Risks of doing Decline Crunch
Due to the downward angle of the bench, the moment arm of the motion becomes notably longer vs the standard crunch. This increases the unwanted pressure eon the lower spine. To avoid this, keep the movement slow and controlled and focus on the contraction.
How To Do Decline Crunch
1. Keeping your neck neutral and lower back pressed against the bench, exhale as you raise your head and shoulders off the bench by flexing your abdomen.
2. Hold for a count of two.
3. Inhale as you lower your head and shoulders back to the starting position and relax your abdomen.
4. Repeat for the prescribed number of repetitions.
For Perfect Technique
Keep your neck neutral; there should be lots of space between your chin and sternum.
Don’t allow any momentum to build up; keep the movement slow and under control.
By fully relaxing your abdomen before each contraction, you will ensure that your muscles fully and dynamically contract during each repetition.
Make the decline crunch more difficult by keeping your arms stretched up, or by holding a weight plate either on your chest or behind your head.
Variations
Once you have mastered the Decline Crunch you can try alternative exercises that target similar muscle groups such as;
How To Do Weighted Decline Sit Ups
1. Sit on the bench with bent knees and your feet under the padded bar.
2. Hold a dumbbell, weight plate, or medicine ball across your chest or above your head.
3. Raise your torso up to bring your chest to your thighs.
4. Pause here for a few seconds before returning to the starting position.
How To Do Lying Leg Raises
1. How to: Lie on a mat on the floor, face up, legs extended.
2. Place your hands underneath your lower back and glutes so your pelvis is supported.
3. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight.
4. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.