Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Put a bench in a decline position. Start at around 30 degrees to see how it feels and go from there.Lie on the bench and secure your legs on the knee and ankle pads.With your back against the bench, bring your hands to the sides of your head and take a breath.Initiate the crunch by engaging your abs and using them to lift your torso toward your thighs.Raise your torso as you simultaneously crunch in for maximum abdominal engagement. Your chest should come near to your knees at the top position.Hold the top position for a moment and slowly lower your torso back to the starting position.Take another breath and repeat.
Lift only your shoulder blades – Keep the movement short to target your abs, not your hip flexors. Keep your lower back on the bench – This helps activate your abs and protects your spine. Go slow and controlled – Fewer reps with full contraction are more effective than rushing through many.
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