This exercise emphasizes the upper part of the rectus abdominis.  Advanced exercisers can lower the bench to make the angle steeper.  If you don’t have access to a decline bench you can perform the move on the floor with knees bent and feet flat.  Hold a weighted ball or dumbbell. 

• Hold a 5-to 8-pound weighted ball in both hands and lie with your head at the lower end of a decline bench.
• Adjust the bench to a 30- to 45- degree angle.
• Hook your ankles under the footpads, extend arms over your chest, elbows bent, and pull your belly button toward your spine as far as you can.
• Inhale, then exhale as you curl your torso up, one vertebrae at a time, and reach the ball over knees.
• Hold for two breaths, lower to starting position, and repeat.
• Do 3 sets of 15-20 repetitions

Tip:  To protect your back, lift your head, shoulders, then back off the bench; don’t raise your torso as one unit.

Advanced Tip:  Take it up a notch.  Advanced exercisers should add sets, reps, and/or resistance while following instructions.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.