Decline Crunch

Type of exercise:Strength
Primary Muscle:Abdominals
Equipment:Decline Bench or Exercise Ball


  1. Lie down on a decline bench and secure your legs at the top. Keep your knees bent. Place your hands on the back side of your head and keep your elbows out to the side. This is your starting position.

  2. Curl your torso forwards while exhaling until your shoulder blades are off the bench. Make sure you are not using your arms to lift you and your elbows remain pointing to the sides. As you do this, push your back down into the bench to better work your abdominal muscles. Contract your abs at the top of the movement and hold for a second.

  3. Return to the starting position while you inhale. This completes one repetition.

  4. Repeat for as many reps as needed.


  • You can perform this exercise with an exercise ball instead of decline bench.
  • You can also hold weighted plates to make it harder.


  • Keep your movement slow and controlled - do not use momentum. Keep from hitting your shoulders back onto the bench.