Decline Crunch

Unfortunately, it’s a widely known fact that there's no magic formula to achieving a sculpted six-pack midriff. There are three critical components of the equation. Targeted stomach exercises are key, as these help to tone and develop the muscles from flabby to fit. Next, you’ll need to incorporate a regular cardio program (such as walking, jogging, biking, or swimming), which helps to burn calories and fat cells. Third, you’ll need to cut out the fatty, fried, and empty-calorie foods that are stored immediately as fat, primarily in the midsection area. If all of these factors are in place and working together, you’ll ultimately notice a reduction in belly fat and the appearance of a trimmer tummy.
 
When planning your abdominal exercise plan, be realistic. If you try to do too much too soon, you may strain or injure those muscles, making it more likely that you’ll abandon your goals. Start out slowly, with easy to moderate exercises, and gradually work your way up to more advanced routines as you gain strength in the midsection area.

Hate to do standard crunches? You’re in luck—there are plenty of variations of stomach exercises that are just as effective, such as the decline crunch. Below, we’ve outlined a couple of variations:

Standard Decline Crunches

• If you belong to a gym or have your own home equipment, begin by setting the incline bench at a 35-45 degree angle, then sit at the edge (the highest part) of the bench.
• Hook your feet beneath the foot bar, so that your legs are at a 90-degree angle.
• Place your hands at the side of your head, or interlace your fingers loosely behind your head.
• Slowly curl your torso forward so that your chest is perpendicular with your thighs.
• Contract your abdominals for a few seconds before returning slowly to the starting position.
• Continue for the desired amount of repetitions.
                                            
Oblique Decline Crunches

• If you belong to a gym or have your own home equipment, begin by lying on a decline bench at a 35-45 degree angle with your feet secured at the top.
• Place your left hand over your left ear, and position your right hand on your right thigh.
• Slowly and deliberately raise your torso, while turning it to the right. During this motion, keep your abdominals contracted. Touch your left elbow to your right knee, flex your stomach muscles, and then slowly return to the starting position.
• Perform the same action on the right side.
• Continue for the desired amount of repetitions.

It may be a good idea to have a personal trainer or experienced weight lifter observe your first few repetitions to ensure that you’re using correct form. This will help to prevent injury and ensure that you’re getting the most benefit from your workouts.

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