Decline Reverse CrunchMuscles Worked
The decline reverse crunch works your abs, with the emphasis on the lower part of the rectus abdominis as you curl your hips up off the bench. The decline angle makes your abs lift your legs against more resistance than a reverse crunch on a flat bench.
PrimaryAbs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Lie on a decline bench with your head at the high end and grip the bench behind your head to hold yourself in place.
- Lift your legs until they are close to parallel with the floor, knees slightly bent and feet together.
- Breathe out and bring your knees toward your chest, curling your pelvis back so your hips rise off the bench.
- Squeeze at the top for a moment with your knees near your chest.
- Lower your hips and then your legs slowly back to the start, keeping tension in your abs.
Form tips
- Lift with your abs by rolling your pelvis up, because swinging your legs shifts the work to your hip flexors.
- Lower slowly and stop before your lower back starts to arch.
- If keeping the legs nearly straight is too hard, start with your knees bent more.
Why it made the list
No. 12 of 13
Best Ab Exercises
Decline angle increases resistance on the lower abs. Reverse crunch motion emphasizes the lower rectus abdominis.
More ab exercises
See it on your own body map
Log your Decline Reverse Crunch sets in KasMaker and watch your abs fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
