LiftSetsLiftSets / Exercises / Reverse Crunch
Reverse Crunch
Works the abdominals.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
abdominals
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Body only |
|---|---|
| Level | Beginner |
What to think about
- Arms flat on the floor for balance.
- Roll the hips up off the floor, knees towards the chest.
- Lower slowly, no swinging the legs.
How to do it
- Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
- Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
- While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 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 exhaling.
- Repeat for the recommended amount of repetitions.
Other exercises for the abdominals
- 3/4 Sit-Up
- Ab Roller
- Barbell Ab Rollout - On Knees
- Bent-Knee Hip Raise
- Butt-Ups
- Cable Crunch
- Crunch - Hands Overhead
- Crunches
Track it in LiftSets
Log Reverse Crunch with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store