1. Start by adjusting the decline bench to a comfortable angle. A steeper decline will increase the difficulty of the exercise.
2. Position yourself on the bench with your feet secured under the foot pads.
3. Lie down with your back against the bench and your knees bent.
4. Cross your arms over your chest or place your hands lightly behind your head without pulling on your neck.
5. Engage your core by pulling your belly button towards your spine.
6. Exhale as you lift your upper body towards your knees, contracting your abs. Your lower back should lift off the bench, but your lower body should remain in place.
7. Raise your torso to a point where your shoulder blades are off the bench and you feel a full contraction in your abs.
8. Pause for a second at the top of the movement.
9. Inhale as you slowly lower yourself back down to the starting position, maintaining tension in the abs throughout the movement.
10. Repeat for the desired number of repetitions and sets.
Tips: - Focus on using your abdominal muscles to perform the movement rather than relying on momentum. - Do not pull on your head or neck. If you're placing your hands behind your head, they should lightly support your head without influencing the movement. - Keep the movement controlled, especially on the way down, to maintain tension on the abs. - Avoid arching your back or swinging your legs to ensure the focus stays on your abdominal muscles.
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