Decline Crunch Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Decline crunch focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Secure your legs at the end of the decline bench and lie down.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How hard should I push the pace?
Aim for a pace you can repeat. Start moderate, then increase intensity over time while keeping your technique consistent.
How do I avoid unnecessary impact or joint stress?
Use softer landings, keep your posture tall, and avoid overstriding. Quality movement reduces wear and tear.
How often can I do this per week?
2–4 times per week works for most, depending on recovery and total training load. Keep at least one easier day if intensity is high.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Janda Sit-Up
Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat...
Torso Rotation
Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in fro...
Standing Rope Crunch
Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. T...