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§ L · Exercises · AbsUpdated 6/2026

Decline Crunch

Builds your abs and core control. A stronger core helps with posture, heavier lifts and everyday movement.

Muscle group
Abs
Equipment
Bodyweight
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Abs

How to perform

§ 02 · Steps
  1. 01

    Lie on a decline bench with your head lower than your hips and your feet secured under the bench rollers.

  2. 02

    Place your hands lightly at the sides of your head or crossed over your chest, brace your core, and keep your lower back controlled against the bench.

  3. 03

    Crunch your upper body upward by rolling your spine until your shoulder blades lift off the bench and you feel a strong contraction in your abs.

  4. 04

    Pause briefly at the top and keep your chin slightly tucked without pulling with your neck.

  5. 05

    Lower yourself slowly and under control until your shoulder blades touch the bench, then repeat without fully relaxing your abs at the bottom.

Beginner's guide

§ 03 · Guide
What it works

Builds your abs and core control. A stronger core helps with posture, heavier lifts and everyday movement.

What it should feel like

You should feel the crunch in your abs, especially the rectus abdominis. It should not be driven by your neck or hip flexors.

Most common mistake

A common mistake is using momentum or bending at the hips. Curl your ribcage toward your pelvis and keep the movement controlled.

How to get started at the gym

§ 04 · SisuLift

Decline Crunch is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep the movement small and controlled: roll your ribcage toward your pelvis instead of bending at the hips. Exhale during the crunch and inhale as you return to help keep your core braced.

The decline crunch increases the range of motion and challenges your abs effectively using body weight alone.

More exercises: Abs

§ 06 · Same muscles

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