Incline Bench Crunches

Lie down on an incline bench with your legs secure. Put your hands behind your head, elbows pointing inward. Tip: do not close your fingers at the back of your head. Press your lower back against the bench to isolate the work of the abdominal muscles. This will be your starting position. As you exhale, start twisting, lifting your shoulders off the bench, resting your lower back on it as hard as you can. The shoulders should be no more than 10 cm off the bench, and the lower back should remain pressed at all times. At the end of the movement, tighten your abdominal muscles as much as possible and take a short pause. Tip: Focus on slow, controlled movement. Do not help yourself with jerks or pushes. After a pause while inhaling, slowly return to the starting position. Complete the required number of repetitions. Variations: There are many variations of twists. You can do this exercise with free weights, on a ball, or on a flat bench.