Decline Crunches

Primary Muscle Group: Abs

Instructions:

Secure your legs at the end of the decline bench and lie down.  Now place your hands on the side of your head or near your chest, making sure to keep your elbows in.  While pushing the small of your back down in the bench to better isolate your abs, begin to lift your shoulders off the bench.  Continue to push down as hard as you can with your lower back as you contract your abs and exhale. Your shoulders should come up off the bench, as you reach the top of the movement, contract your abs hard and keep the contraction for a second.  Then return to the starting position in a controlled manner.