Reverse Crunch

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Reverse Crunch

Exercise Description

Main Target Muscles

Abs

Secondary Target Muscles

None

Workout Type

Strength

Gym Gear

Bodyweight

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Isometric

Target Muscle: Core 

Reverse Crunch Overview 

The reverse crunch is a challenging workout that targets your core. If your main focus is to build those six-packs, then this is a staple exercise to be included in your workout routine. 

The exercise builds strength in your abdominis, eliminates strain from your neck, activates your core, and is fairly less stressful than other crunches. Being an isolated core exercise, it is guaranteed to improve your athletic performance drastically.  

Whether you are performing a full-body workout or having an ab day, this has to be included in your workout program. 

How to Do It

  • Lie on the mat, face up and bend your knees 90 degrees. Keep your arms by your sides with palms facing down.
  • Keeping your core squeezed, lift your feet off the ground. Raise your thighs in the air such that your hips and lower back are lifted off of the ground. 
  • Your knees should be towards your face and raise them to the point you comfortably can. Make sure not to lift your mid-back.
  • Hold the position there for a moment then lower yourself back to the ground. 
  • Repeat for the desired number of reps. 

Reverse Crunch Tips

  • Keep the rep timing slow to increase the intensity of the workout. 
  • While raising your legs, your hips and lower back should lift off the ground but the mid-back must stay in contact with the mat.
  • Drive your palms in the ground to keep your balance intact.

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