Reverse Crunch
Reverse Crunch on Decline Bench
The reverse crunch on a decline bench is an advanced variation of the standard reverse crunch, offering increased resistance and targeting the lower abdominal muscles more intensely. This exercise is ideal for those looking to add a challenge to their core workouts.
How to do Reverse Crunch on Decline Bench
- Setup: Position yourself on a decline bench with your head at the higher end and your feet at the lower end. Grip the handles or sides of the bench for stability.
- Starting Position: Bend your knees at a 90-degree angle and lift your feet off the bench, keeping your thighs perpendicular to the bench.
- Crunch: Engage your core and curl your hips towards your chest, lifting your lower back off the bench. Keep your knees bent throughout the movement.
- Lowering Phase: Slowly lower your hips back down to the starting position, maintaining control and avoiding letting your feet touch the bench.
- Repeat: Perform the desired number of repetitions with controlled movements.
Form Tips
- Avoid Swinging: Focus on controlled movements to prevent using momentum, which reduces the effectiveness of the exercise.
- Breathing: Exhale as you lift your hips and inhale as you lower them back down.
- Stabilization: Use the handles or sides of the bench for stability, but avoid pulling with your arms.
Targeted Muscles
- Primary Muscles: Lower rectus abdominis
- Secondary Muscles: Hip flexors, obliques, transverse abdominis
