How To Do Reverse Crunch

Reverse Crunch Exercise

Reverse Crunch is an effective exercise for targeting the core section with primary emphasis on the transverse abdominis or the lower abdominals.

It also engages the rectus abdominis or upper abdominals, the serratus, oblique muscles, hip flexors and gives the lower back a nice stretch.

Having strong lower abdominals is very important if you do activities that involve climbing or overhead pressing.

Rock climbing in particular places the body in unusual positions which create big shifts in body weight.

Strong abdominals will help evenly distribute the various forces placed on the body.

Reverse Crunch How To

  • Lie on your back on the floor. Keep your knees close together and bent at a 90 degree angle.
  • Spread out your fingers then place your hands behind your head. Do not clasp your hands together.
  • Raise your hips above the floor. Your knees should be in line with your hips.
  • Take a deep breath, exhale then contract your upper abs by pulling them toward the rib cage. Simultaneously contract your lower abs by flexing the hip flexors.
  • At the top position, your chest should come in as close as possible to your thighs. Hold this position for a count of “one”.
  • Return to the starting position by resisting your bodyweight. Do not let your head or shoulders rest on the floor. Once your shoulders touch the floor, perform the next rep.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

At the top position, your shoulders should come off the floor but do not pull on your head. Keep your elbows wide and flared outward.

Do not use momentum to bring your knees toward the chest.

Reverse Crunch is all about contracting and extending the abdominal muscles.

Variations: Decline Reverse Crunch, Jackknife, Jackknife Crunch, Jackknife Sit Up

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Reverse Crunch