Decline Bench Crunch

An advanced exercise to strengthen the abdominal muscles.

Equipment
Decline gym bench

Exercise Technique

Lie on a decline gym bench with your head at the lower portion and your feet on top of the rollers.
Contract your abdominal muscles to curl your ribcage closer to your hipbones. Your head and shoulders should automatically follow.
Slowly lower your upper body down to the bench.

Performance Tips

Use the contraction in the abdominal muscles to start the movement.
Avoid jerking head and shoulders forward to gain momentum.
This is a small range of motion. Don't expect to curl very high.
Avoid this exercise if it bothers you to have your head lower than your body.
This exercise is traditionally done with the feet under the rollers and with a full-situp. You will find that by trying this variation, you will have less involvement of the hip flexor muscles and more emphasis on the abs.

Repetitions
12 to 15 repetitions. Rest. Do another one or two sets if you want to.