Secure your legs at the end of the decline bench and slowly lay down on the bench. Put your hands behind your head.
Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
Keep raising your upper body slowly. Continue crunching up as more as you can. Hold this contracted position for a second.
Lower your body back down slowly to the starting position. Repeat the exercise according to the training plan.