Decline Knee Raise
Strengthen your core with Decline Knee Raises! Target your abs with this effective exercise. Build strength & definition.
Required Equipment
Muscle Groups
Primary
Instructions
1. Begin by securing yourself on a decline bench, with your legs straight and feet secured under the padded support.
2. Place your hands crossed over your chest or behind your head (do not pull on your neck).
3. Slowly lift your legs, bending at the knees, and raise them towards your chest by engaging your core muscles.
4. Keep lifting your knees until your thighs are close to perpendicular to your torso, and you feel your abdominal muscles fully engaged.
5. Hold the contraction for a moment at the top part of the movement.
6. Slowly lower your knees back to the starting position making sure the movement is controlled and your abdominal muscles remain engaged.
7. Repeat for the desired number of repetitions.
Tips: - Avoid swinging your legs or using momentum to raise your knees. This will ensure that your abdominal muscles are doing the work. - Focus on maintaining a slow and controlled pace to maximize muscle engagement. - Do not let your lower back arch excessively during the exercise. - Breathe out as you raise your knees and breathe in as you return to the starting position. - Always ensure that you are performing the exercise with proper form and within your physical limits to prevent injury.