Lift your hips off a decline bench to hammer the lower abs.
Roll your pelvis up with your abs, do not just swing your legs.
The reverse crunch flips the loading toward your lower abs by curling the pelvis up rather than the shoulders, and doing it on a decline means you are lifting your hips against a steeper line every rep. Gripping the bench behind your head anchors the upper body, so all the movement comes from the pelvis rolling up. It is the answer to the eternal lower-abs question, and the decline is what keeps it progressing.
They bias them as well as anything can. The abs are one sheet of muscle, but movements that curl the pelvis toward the ribs, like this one, load the lower region hardest.
Because you are. The legs are along for the ride, and the actual rep is your pelvis rolling up off the bench. Slow down, shrink the leg swing and think about lifting your hips with your abs.
Same pelvic curl, different setup. The bench supports you, so grip and shoulder fatigue never end the set early, which makes it easier to push the abs close to true failure.
