Mastering the Reverse Crunch for Effective Core Training
If you haven’t done the reverse crunch but want to work towards six-pack abs, perhaps that is the missing ingredient. Learn all you need to know about the reverse crunch below.
The reverse crunch is an effective exercise that targets your abs, but most people fail to do it. Don’t be like most people.
How To Do the Reverse Crunch
As with most ab exercises, you only need to lie on the floor or floor mat to perform the reverse crunch.
Lie on the floor mat facing up with your knees bent at a 90-degree angle. Your feet should be flat on the floor, and your arms should be straight near the side of your body.
This is the initial position.
Brace your core and lift your feet off the ground by curling your hips and moving your knees toward your chest.
Slightly continue lifting your legs until your lower back is off the mat, but your mid-back is still in contact with the floor.
Keep your head straight and aligned with your spine at all times. Arms and hands should be parallel and next to your body.
Slowly lower your feet back to their initial position.
That is one rep.
You can make the exercise more challenging by always keeping your feet off the ground. This will keep your abs under tension for the entire exercise duration. Keeping your legs straight while descending adds another difficulty to this exercise; aim to lift your legs instead of bringing your knees toward your chest.
Muscles Targeted
This exercise targets only your abs.
The rectus abdominis is also known as the six-pack muscle. The reverse crunch will target what is commonly referred to as the upper and lower abs.
Mistakes to Avoid
Using momentum is a common mistake people tend to make with this exercise. As is familiar with other ab exercises, you need to avoid using the momentum of your body to help you lift your legs. If you cannot perform the exercise, do regular crunches, an easier reverse crunch variation.
A sign that your abs are not strong enough is if you are arching your back. This is common when you are lowering your legs to the initial position, and it can leave you open to injuries.
If you choose to do the advanced version of the reverse crunch without touching your feet on the floor and with straight-up legs, check out the video below by Jeff Cavaliere to see more mistakes you should avoid and how to fix them.
Benefits
The most significant benefit of this exercise is that it targets your rectus abdominis, your six-pack abs muscles, as the primary function of this muscle is to flex your trunk and spine. However, only exercise will not give you six-pack abs, as what you are eating is more important than any workout.
How to Shed Fat and Completely Transform Your Body
Compared to other ab exercises, such as the regular crunch, the reverse version takes the strain off your neck. Some people use their hands to elevate their torso when doing regular crunches, which puts a lot of pressure on the neck. By lifting your legs toward your body, you are more likely to use your abs than any other muscle to do the movement.
The same can be said about your back muscles. Bending your spine during traditional crunches can be detrimental, according to this study, and the reverse crunch can be adjusted to flex your spine less than the traditional crunch.
For its easy setup, this exercise can be performed nearly anywhere.
Cons of the Reverse Crunch
Now that you know the benefits, you should also consider the negative side of this exercise.
Unfortunately, this is not the most complete ab exercise you could perform. The reverse crunch will barely target your obliques, the side of your abs, which is the muscle responsible for twisting your torso.
Read More: Science-Backed Oblique Exercises to Build the Most Solid Trunk
How many reps and sets?
Reverse crunches should be added to your regular training routine. As you discovered, it is not the answer to having six-pack abs, but it will help you get closer to your goals.
As part of your core training, you should aim to do three sets of 12–20 repetitions of the reverse crunch.
If it is too hard, lower it to 2 sets and have a more extended rest period between the sets. If it is too easy, add a resistance band to make the exercise even more difficult.
