A reverse crunch performed head-up on a decline bench while holding the bench behind your head. The slope makes the hips curl uphill, so it is harder than the floor version.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie face up on a decline bench with your head at the high end, grip the bench behind your head and hold your legs out nearly straight, parallel to the floor.
Brace your abs and keep your knees and feet together.
Draw your knees toward your chest while rolling your pelvis back and lifting your hips off the bench.
Pause with your knees near your chest.
Lower your hips and extend your legs back out slowly without letting them drop.
Breathing: Exhale as the knees come in, inhale as you extend.
Roll the hips off the bench
Knees to chest
Legs stop at parallel
Swinging the legs up with momentum
Letting the hips crash back down
Pulling with the arms instead of curling the pelvis
Hold the bench firmly so you don't slide down it.