Decline Oblique Crunch on an Abdominal Bench

Differentiation: Mechanics

This variation of oblique crunches is unique. Here is how: you use an abdominal bench, | instead of a decline bench. The abdominal bench locks your legs in at an almost horizontal to your body. This position creates maximum resistance from gravity, making this exercise more difficult than if you were performing the same crunch on a decline bench. The decline angle also allows you to | stretch your core as far as possible. Stretching your core increases the overall strength of your entire core. You work one side for a full set, | then switch sides.

Starting Position

To get into starting position, do this...

1) Locate an abdominal bench.
2) Secure your feet under the foot brace.
3) Place your hands under your head with elbows flared out.
4) Lean back toward the bench until your back is roughly the height of your legs. (Your back will not be resting on the bench.)

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Exhale as you raise your upper body slowly, turning to the left...
3) ...until your right elbow touches your left knee.
4) Hold this position for a count of one second.
5) Then, inhale as you lower your upper body to the starting position.
6) Repeat reps for a full set on that side of your body.
7) When all reps are finished, switch the motion to the left side. Then, perform the same number of reps using the opposite side of your body.

Proper Form

Pay special attention to following proper form by...

Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.

Gear Advice

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