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Decline Reverse Crunch
Intermediate - Strength - Compound
Targeted Muscle Group
Core
Recommended Equipment
Bench
How to do it
The Decline Reverse Crunch is a challenging variation of the reverse crunch that targets the lower abdominal muscles more intensely due to the added resistance of the decline angle. Here’s how to perform a Decline Reverse Crunch correctly:
Setup:
Find a decline bench and set it at a moderate angle. Lie down on the bench with your head positioned at the higher end and your feet at the lower end. Grip the handles or the sides of the bench above your head for support.
Starting Position:
Bend your knees and lift your legs so that your thighs are perpendicular to the bench and your shins are parallel to the bench (90-degree angle at the hips and knees). Engage your core by pulling your belly button towards your spine.
Execution:
Tighten your core muscles to prepare for the movement. Using your lower abdominal muscles, lift your hips off the bench and curl your pelvis towards your chest. Your knees should move towards your face. Exhale as you lift your hips.
Top Position:
At the peak of the movement, your hips should be off the bench, and your lower back should be slightly lifted. Your knees should be close to your chest. Hold this position briefly, ensuring a strong contraction in the lower abs.
Returning to Start:
Slowly lower your hips back down to the bench in a controlled manner, resisting the urge to let gravity drop your legs. Inhale as you lower your hips back to the starting position.
