Decline Oblique Crunch

A decline bench crunch with rotational movement, targeting the obliques and rectus abdominis through spinal flexion and rotation.

Instructions

1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Raise your upper body off the bench until your torso is at a 35-45 degree angle from the floor.
3. Place one hand beside your head and the other on your thigh. This is your starting position.
4. Raise your upper body slowly while turning your torso to the left as you exhale.
5. Continue crunching up while rotating until your right elbow approaches your left knee.
6. Hold this contracted position for a second, feeling the oblique contraction.
7. Lower your body back down to the starting position slowly as you inhale.
8. Complete all repetitions on one side, then switch and repeat on the opposite side.

Tips

• Focus on rotating and twisting your torso, not just crunching.
• The decline angle significantly increases the resistance compared to flat crunches.
• Perform the movement slowly and with control to maximize the contraction.
• Keep your abs tight throughout and feel the engagement in your obliques.