Decline Crunch Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Iliopsoas, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Decline Abdominal Crunch
How to: Decline Crunch
- Lie back on a decline bench with your head positioned lower than your feet.
- Place your feet under the ankle pads or securely brace them.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and lift your upper body towards your knees while exhaling.
- Hold for a second at the top before lowering back down to starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to lift rather than engaging the abs.
- Not fully extending back during the lowering phase.
- Pulling on the neck or head with hands.
Modifications
- Perform the crunch on a flat surface if the decline is too challenging.
- Use a stability ball for added support.
Tips
- Keep your feet anchored securely to the decline bench.
- Engage your core before lifting to avoid straining your back.
- Control the movement as you lower down to maximize tension on the abs.
Decline Crunch Alternatives
Tags
core
strength
abs
workout
fitness
decline