1
Position yourself on an ab bench or decline bench with feet anchored under the foot pads. Lie supine with the bench inclined at 30-45 degrees. Keep your hands lightly supporting your head behind the neck without pulling, or cross your arms across your chest.
2
Engage your core by drawing your navel toward your spine. Maintain a neutral spine position without hyperextending the lower back. Plant your feet firmly under the pads for stability and leverage.
3
Slowly lower your torso backward in a controlled manner, allowing your abdominal muscles to lengthen. Move through a full range of motion until you feel a gentle stretch in the abs, but do not fully relax or let your lower back hyperextend. Keep core tension throughout.
4
Contract your abdominal muscles powerfully and curl your torso upward toward your thighs using spinal flexion. Lead the movement with your sternum, bringing your chest toward your pelvis. Return to the starting position under control without momentum.