Body part
Abs
Instructions
- Lie down on a decline bench with your knees bent and your feet secured under the roller pads.
- Place your hands on the sides or behind your head for support.
- Engage your core muscles, specifically focusing on the lower abs.
- Slowly lift your hips off the bench while curling your knees towards your chest.
- Pause for a moment at the top of the movement and squeeze your abs.
- Return to the starting position by slowly lowering your hips and extending your legs.
- Repeat for the desired number of reps.
Advice
- Engage your core muscles fully throughout the exercise to maximize effectiveness.
- Focus on using your abdominal muscles to lift your hips off the bench, rather than relying on momentum.
- Control the movement on both the way up and the way down to ensure you’re working the targeted muscles.
- For an added challenge, try holding a dumbbell or medicine ball between your feet.
- Exhale as you lift your hips off the bench and inhale as you lower them back down.
- Remember to keep your lower back pressed firmly into the bench to maintain proper form.
- If you’re just starting out, begin with a smaller decline angle and gradually increase it as you get stronger.
- Incorporate this exercise into a well-rounded core workout routine to strengthen and tone your entire midsection.
- Consult with a fitness professional if you have any pre-existing injuries or conditions that may affect your ability to perform this exercise safely.
- Combine this exercise with a balanced diet and regular cardiovascular exercise for optimal results.
