The reverse crunch is a challenging core exercise that primarily hits your rectus abdominis and in general the lower region.
How To Do Reverse Crunches Right
- Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor
- Slowly lower the shoulders, hips, and legs to return to the starting position. Stop when your feet are just above the floor.
- Repeat the movement, making sure not to use momentum to power the next rep. Focus on keeping abs engaged and hands relaxed to avoid pulling on the neck.
The Reverse Crunch Modifications
The reverse crunch is a simple core exercise that strengthens your abdominals. It’s thought to be easier on your back than traditional crunches and sit-ups because your spine doesn’t flex as much. It takes the strain off your neck and it is easy to set up.
Below I list some of the reverse crunch modifications for your inspiration:
- Medicine Ball Reverse Crunch
- Seated Reverse Crunch
- Reverse Crunch with Resistance Band
- Reverse Oblique Crunch
- Bicycle Crunch
- Stability Ball Crunch
Mistakes
- Putting strain on your neck
- You lift your lower back off the ground
- You’re lowering too fast
- You’re forgetting to breathe
Benefits
- No neck discomfort as in the traditional crunch or situp
- Activates the major abdominal muscles, including the external obliques
- Suitable for developing strong and functional abs
- The basis for maintaining balance, stability, and correct posture
- Prepares for sporting activities and for active tasks around the home, like gardening
