High Crunches on Decline Bench

• Adjust the bench to a 30-45 degree decline. Lie down with your head at the lower end and hook your feet under the leg holders.

• Place your hands lightly behind your head, elbows out to the sides. Don't pull or strain your neck.

• Engage your core by drawing your belly button in towards your spine.

• Exhale as you lift your shoulder blades up off the bench, crunching your ribcage towards your pelvis. Focus on using your abs to lift you rather than pulling with your arms/hands.

• Inhale as you slowly lower back down, rolling down one vertebra at a time. Don't fully relax at the bottom.

• Keep your chin tucked slightly and gaze towards the ceiling throughout the move.

• Breathe deeply and keep your neck relaxed. Avoid pulling on your head/neck.

• Start with 10-15 reps for 1-2 sets. Can make harder by holding a weight plate across your chest.

• Ensure you don't overarch your back as you crunch up. Keep core braced.

• Go at a controlled pace rather than flinging the body up. Quality over quantity!