Sit with your buttocks at the top angle of the decline bench (angled at 15-30 degrees) and position your knees over the knee rolls and feet under the ankle rolls. Slowly lower your torso backwards onto the bench. Put your hands either at your ears, behind your head or across your body. This is the starting position.
Commence the movement by contracting your abdominals and breathing out as you elevate your torso off the bench from the waist. Your torso moves through the arc from the starting position until it is at 90 degrees to the ground.
At the top of the movement, squeeze the abs hard before slowly lowering the body back to the starting position, inhaling as you do.