Start/Finish
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Midpoint
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Caution: On the decline board, never allow your torso to go back beyond perpendicular to
the bench. When you do (which many people think they are supposed to do), the
stress shifts from the abdominal muscles to the psoas or hip flexers.
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Start Position
Using a decline bench, set the position at a moderately steep angle (I usually
use a 35-degree decline). Position yourself on the decline bench with your feet
locked in. Your upper body should be perpendicular to the bench, so you have to
contract your abs just to remain in place. Place your hands on each side of your
head, just behind your ears. Don't lock your fingers.
The Movement
From the starting position, slowly contract your right oblique, which will cause
your torso to rotate left. Your right elbow, with your hand touching your head,
should be on target for your left knee. Contract the oblique with a little extra
squeeze as the elbow reaches the knee (or as close as you can come). Then
untwist as you return to the starting position.
The next rep, simply reverse the movement,
contracting your left oblique and bringing your left elbow into your right knee.
If you are using your mind to bring these muscles into action, you should be
able to complete 12 to 15 reps for each side. That's it.
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This exercise is one I've use for years to train the muscles which form "the
sides" of your midsection called the "external obliques." I use an alternating,
rotating type of motion on a steep decline board. As with my entire ab workout,
it is all in the execution. This is a very effective exercise when performed
with intense focus on the muscles.
I know I may be starting to sound like a broken record,
but I don't think I can emphasize enough that training abs is about form. I see
abs trained incorrectly more than any other muscle group. To be able to properly
contract your abs, you must be able to feel them. This is where the mind-muscle
link becomes critical.
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The position of your head and neck are especially important in this exercise.
Visualize holding a tennis ball between your chin and chest. This is where your
head should remain. Do not tuck your chin into your chest.
Cautions
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On the decline board, never allow your torso to go back beyond perpendicular to
the bench. When you do (which many people think they are supposed to do),
the stress shifts from the abdominal muscles to the hip flexers.
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