Decline crunches are a great way to work your abs. The primary focus of this exercise is the abdominal muscles and the secondary set of muscles that this exercise works is the hip flexors.
The decline ab crunch is a great method of strengthening the abs and building definition. Not only will it add definition, but it will bring you that much closer to getting that six pack of your dreams.
The reason it brings you so much closer to getting the six pack you want is because the exercise relies on your abs completely. When you compare the decline crunch to the standard crunch, you will notice a dramatic difference in the way that your body feels.
Benefits
The benefits to the decline crunch are simple. In a standard crunch, or bicycle crunch, you can rely on momentum to get you to your destination. With the decline abdominal crunch, you are relying solely on your body’s strength and endurance to get you where you want to go.
Once the decline crunch becomes easy, or you feel that you need to challenge yourself more, add a 5 pound or 10 pound weight to your exercise. Simply hold it across your chest with your arms and complete the same number of reps you would typically attempt.
How to Warm-up
You will want to ensure that your abdominal muscles, thigh muscles and chest muscles are completely warmed up. You can do this by stretching them equally in all directions, followed by a healthy 10 minute jog or by adding it into the later portion of your workout.
The Proper Form
Using a decline bench, position yourself in the decline position and lock your feet at the top. Place your hands on either side of your head. Do not lock your fingers, or use your hands to pull your head up, this can hurt your neck.
Raise your body as you contract your abs. Crunch up, bringing your elbows to the side of your thighs. Hold this position for one second.
Lower your body back down slowly, using your ab muscles to lower yourself down to your starting position. Make sure to keep at least one or two inches between your shoulders and the bench.
How to Cool Down
Typically, after this exercise you would move on to your next exercise. This ensures that the fat you burned makes its way out of your body and does not have time to re-deposit itself in your body.
However, if it is your last exercise of the day, you should jog to ensure that you properly release the lactic acid that is built up in your system from your exercise routine. You should ensure that you properly stretch out your entire body. Stretching should last no less than 30 minutes to ensure that your body is properly stretched and that your muscles will not cramp later.
It is also important that you rehydrate yourself after exercising to ensure that you do not develop muscle cramps later.