How to Do Decline Crunches?

Decline crunches are suggested by most of the fitness experts, thus, most of the gyms have a decline crunch sit up bench or board or even if they don’t have, you can arrange or make a stable bench. Similar to the regular form, for performing decline crunches you don’t need any special equipment as you just have to get yourself into a specific position. The decline benches can be adjusted easily and you can set the level of difficulty by selecting the degree that suits you. It is up to you what degree or height you choose to work on. You can simply do regular ones, but if you want to increase the resistance, you can add weight to your exercise.


You need to take a few important steps to perform this exercise which are as follows;

  1. The first step you have to take is to hold your legs at the end-point of bench and lie down with your back on bench and take a comfortable and safe position so you can go for the next step.
  2. The second step is to put your both hands on each side of your head but just keep the hands, don’t lock or grip your fingers tightly behind your head.
  3. In the third step, push your back area in the bench as this will greatly isolate various muscles in abdominal area and also begin rolling off your both shoulders.
  4. Keep pushing your lower back down as hard as possible to contract abdominals and then exhale. Be careful that the shoulders don’t go up more than 4 inches while your lower back should be resting on bench.
  5. Contract abdominals as hard as you can with ease. Make sure that you don’t lose control of your moves.
  6. When you have done with second contraction, bring yourself down slowly and carefully and inhale.
  7. Repeat this decline ab crunch process.