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Hanging Reverse Crunches - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Abdominals

The Hanging Reverse Crunch is a great exercise to work the lower abs and can act as a challenging alternative to Reverse Crunches. The exercise is performed while hanging from a bar or resting your forearms on a Hanging Leg Raise apparatus, rather than lying on a bench.The benefit of the Hanging Reverse Crunch is that it adds a lot more resistance to your training.

Hanging Reverse Crunches - Exercise Workout & Techniques

  • Position yourself hanging from a bar, or with your forearms making contact with a Hanging Leg Raise apparatus.
  • Elevate your knees up to your abs. This is the starting point.
  • Exhale and bring your knees toward your head by crunching with the abs, rounding out the lower back.
  • Crunch the abs at this point, then inhale and return the abs to the original position ensuring that the knees are kept bent.
  • Repeat for the specified amount of repetitions.

Hanging Reverse Crunches - Tips & Safety

  • Ensure that you complete this exercise in a controlled manner and do not allow your legs to lower beyond the starting point.
  • Avoid swinging your body to get your knees up. By doing so, you forgo much of the work to momentum rather than targeting the abs.

Hanging Reverse Crunches - Alternatives

  • Depending on the mass of your legs and fitness level, an easier variation to Hanging Reverse Crunches is to lie with your head upward on a slantboard. In this way you can vary the amount of resistance you are able to handle by adjusting the angle of the slantboard.
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