4. Decline reverse crunch (hard)* - Exercises abdominals (stomach) and transverse abdominals (lower stomach)

Start

Finish

• Adjustments - lower bench into bottom position or raise it into top position
• Resistance - none
• Starting position - begin the exercise lying on the bench with your head towards the uphill; secure your hands above your head or near your sides; lift your legs so your feet are pointed at the ceiling with knees slightly bent

Exercise motion - contract your lower abdominals so your feet push slightly towards the ceiling, your tailbone lifts off the bench, and your lower back pushes into the bench then return to the starting position; don't allow your legs to swing forward and back, keep them controlled

Supplemental
Exercises:
Exercises with a (*) are advanced exercises

Bench Exercises: