Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the decline crunch, including tips, variations, and the muscle groups it targets.
Instructions
- Secure your legs at the end of the decline bench and lie down. for best results.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head. for best results.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it. for best results.
- 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. for best results.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.