Continue rolling out until your spine and pelvis (hips) contact the mat and your knees are positioned directly over the your hips with a 90 degree bend with your lower leg. Alternative Names: Decline bench reverse crunch Type: Strength Experience Level: Beginner, intermediate Equipment: None Muscles Targeted: Abs, hips, back. The reverse crunch is a challenging core exercise that primarily hits your rectus abdominis, the muscle in your abdomen that makes up your six-pack. Step 3ĭownward Phase: Gently inhale and lower your spine back towards the mat in a controlled fashion, moving your upper thighs backwards until they are positioned directly over your hips. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Avoid any change in the angle of your knees during the roll-up. Written by Norman Cheung Last updated on August 9th.
Make a 90-degree bend at the knees, so that your thighs are parallel to the floor and positioned hip-width apart, with your feet facing forward. Upward Phase: Exhale, contract your abdominal, core and hip flexor muscles and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head (your hips and pelvis should move towards your rib cage). Exercise Guides Learn the Reverse Crunch to Fire Up Your Core Training You've heard of the crunch. Start in a plank position with hands on edge of a bench, shoulders over wrists, legs extended behind you and toes on floor, body forming one straight line. Lean backward on the ball so that your shoulders, tailbone and back are making contact with it. Gently exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees.
Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down.
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