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Reverse Crunches - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Abdominals

The Reverse Crunch uses an opposite movement to the traditional sit up in that it requires the legs be brought up toward the abs. Working the external lower abs, in a combination of muscular contractions via the obliques, upper or lower ab workouts, the exercise can be performed to target the desired area. This exercise can also contribute to better posture by preventing rounding of the upper back.

Reverse Crunches - Exercise Workout & Technique

  • Position yourself on a bench with a Bench Press Rack at one end.
  • For safety, remove the barbell from the bench before commencing the exercise.
  • Make contact with the bench with your back, head and shoulder blades. Take hold of the rack section of the bench.
  • Bend your knees, whilst keeping your pelvis anchored to the bench.
  • Exhale and round out the lower back. Lift your glutes off the bench while lifting your knees to your face as you crunch.
  • Inhale and bring your knees down to the starting position with your glutes making contact with the bench once more.
  • Repeat for the desired amount of reps.

Reverse Crunches - Tips & Safety

  • Perform this exercise in a controlled manner at all times and avoid doing a lot of quick reps. Deliberately squeeze the ab muscles for full contraction. After completing the motion slowly lower your knees until your glutes comes to rest on the bench again. Try not to lower your legs past this point.

Reverse Crunches - Alternatives

  • Try Hanging Reverse Crunches to add further resistance to your training.
  • This exercise can also be performed on the floor. Use of a variety of inclines or declines will help to target different areas of the abdominals.
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