Core power: Decline abs workout for a stronger core

Ever looked in the mirror and wished your tummy was a little flatter, a little stronger? Maybe you want to run faster, jump higher, or finally master that awesome bicycle kick in soccer.

Your abdominal muscles help you bend, twist, and turn, and they’re the powerhouse behind so many cool moves. 

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But just like any superhero needs to train, your abs need a workout that’s both fun and effective. That’s where the decline bench comes in!

This awesome piece of equipment lets you work your abs at an angle, making them fire up extra hard. So, get ready for some crunches, leg lifts, and twists that will take your ab workout to the next level.

Abdominal muscles

Your core muscles are the powerhouse of your body, providing stability and support for everything you do, from everyday activities like walking and standing to intense exercise like running and jumping. 

Transverse abdominals: The transverse abdominis sometimes called the transverse abdominals or TVA are the deepest muscles found in the abdomen region.

The muscles wrap all the way around the trunk of your body, the obliques or muscles on the side of your abdomen, and the rectus muscles, which run down the center of your belly and are responsible for creating your six-pack.

Obliques: The obliques are made up of the internal and external oblique muscles.

The internal obliques are thin sheets of muscles on both sides of the ab area beneath and perpendicular to the external obliques. They have multiple functions in the body including supporting the ration and bending of the trunk.

External obliques start at the lower ribs and extend to the pelvis. The function of the external obliques are to assist with movements such as twisting the trunk and rotating the spine.

Rectus abdominis: The rectus abdominis is what most people focus on. They are located in the front of the abdominal wall and are only visible at a low body fat percentage. They start at the rib cage and extend down to the pubic bone.

The primary function of the rectus abdominis is flexion of the trunk but it also assists with stabilization and controlling the tilt of the pelvis.

Three benefits of decline abs exercises

Getting stronger muscles

When you do decline abs workouts, you’re focusing on the core – the muscles in your stomach and lower back. This helps make those muscles stronger. It’s like giving your core and lower back a workout to make them tough and powerful.

Making your body stable

Your core is like the center of your body. Doing decline abs exercises helps you become more stable. Imagine you’re a tree, and your core is the roots. The stronger the roots, the steadier the tree. The same goes for your body. A strong core helps you stand tall and balanced.

Feeling better and healthier

When your core is strong, it’s not just about looks; it’s about feeling good too. A strong core supports your spine and helps you move better. It’s like having a superhero inside you, keeping everything in place. So, doing decline abs workouts isn’t just for a six-pack; it’s for feeling awesome and healthy!

Decline abs workouts

A decline bench allows you to add different angles to your core workouts. Mix in decline ab exercises with regular ab bench exercises.

Beginner abs workout for enhanced core strength

Get ready to say “hasta la vista!” to weak abs, because we’re diving into the world of decline abs workouts.

Decline Crunches

• Lie on a decline bench with your feet secured.
• Place your hands behind your head or across your chest.
• Lift your upper body towards your knees, engaging your core.
• Lower back down with control.
• Repeat for 3 sets of 12-15 reps.

Leg Raises

• Lie on your back on a decline bench.
• Hold onto the bench for stability.
• Lift your legs upward, keeping them straight.
• Lower them back down without letting your feet touch the floor.
• Aim for 3 sets of 10-12 reps.

Russian Twists

• Sit on the decline bench with your feet secured.
• Lean back slightly, keeping your back straight. Hold a weight plate or medicine ball.
• Twist your torso to the right, then to the left, holding a weight or medicine ball.
• Complete 3 sets of 15-20 twists (10-12 each side).

Reverse Crunches

• Lie on your back on the decline bench.
• Bring your knees towards your chest, lifting your hips off the bench.
• Lower your legs back down without letting your feet touch the floor.
• Perform 3 sets of 12-15 reps.

Plank with Feet Elevated

• Assume a plank position with your feet elevated on the decline bench.
• Keep your body in a straight line from head to heels.
• Hold the plank for 20-30 seconds initially, gradually increasing the duration.
• Repeat for 3 sets.

Intermediate decline abs workout designed to enhance athletic performance 

This routine incorporates more challenging exercises to target the core muscles. As always, warm up before starting and consult with a fitness professional if you’re unsure about your suitability for these exercises.

Hanging Leg Raises

• Hang from a pull-up bar with your arms fully extended.
• Lift your legs straight up, bringing them towards the ceiling.
• Lower them back down without swinging.
• Aim for 3 sets of 12-15 reps.

Decline Oblique Crunches

• Lie on the decline bench with your feet secured.
• Instead of lifting straight up, twist your torso to bring your right elbow towards your left knee.
• Alternate sides with each rep.
• Perform 3 sets of 15 reps per side.

Mountain Climbers on Decline Bench

• Assume a plank position with your hands on the floor and feet on the decline bench.
• Bring one knee towards your chest and then switch legs quickly.
• Continue this motion, alternating legs.
• Complete 3 sets of 30 seconds to 1 minute.

Decline situps

• Interlock your fingers around the base of your head or cross your arms over your chest.
• Secure your feet onto the decline bench.
• Place your hands on the back of your head.
• Begin at the bottom of the bench, slowly sit up til you reach the top then slowly release to starting position.

Plank with Alternating Leg Lift

• Get into a plank position with your feet on the decline bench.
• Lift one leg straight up, then lower it back down and lift the other.
• Maintain a strong plank position throughout.
• Perform 3 sets of 12-15 lifts per leg.

Russian Twist with Medicine Ball

• Sit on the decline bench with your feet secured.
• Hold a medicine ball, raise your shoulder blades off the bench and twist your torso from side to side.
• Touch the medicine ball to the ground on each side.
• Complete 3 sets of 20 twists (10 per side).