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Decline Crunch

in Abs Exercise


Main Muscle Worked: Abs

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Decline Crunch - Exercise Guide

Step 1

Position your legs at the edge of a declined bench and lie down.

Step 2

Place your hands on each side of your head without locking your fingers behind, and keep your elbows in.

Step 3

Press the small of your back against the bench to separate your abdominal muscles, and start to roll your shoulders off it.
4. Keep pressing down hard with your lower back as you squeeze your abdomen and exhale. Make sure that your shoulders could only come up from the bench about four inches while maintaining the position of your lower back on the bench. Contract your abdominals hard and hold it for a second while keeping the movement. Tip: Concentrate on gradual and controlled movement.

Step 4

Slowly come down after the second contraction, and return to your initial position as you inhale.


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