maratoolDecline Reverse Crunch
How to do the decline reverse crunch
- Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
- Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
- While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
- Hold the contraction for a second and move your legs back to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Every exercise for:Abdominals
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.
Every exercise using:Body only
These train the abdominals too, using equipment this one does not:
- Double Kettlebell Windmillkettlebell
- Exercise Ball Crunchexercise ball
- Kneeling Cable Crunch With Alternating Oblique Twistscable
- Landmine 180'sbarbell
- Medicine Ball Full Twistmedicine ball
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 97 abdominals exercises in this database, 69 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.