Decline Reverse Crunch on Bench: How to do, Benefits, Pictures

By , April 14th, 2017 | Abs workouts | 0 Comments

Decline reverse crunch, a variation of the floor reverse crunch, is one of the most important strength-gaining exercises useful for toning up abs. It is considered a challenging workout even for those who are experienced in performing other ab exercises.

Knee-Up Decline Reverse Crunch Benefits

  • It works your rectus abdominis and isolates the lower abdominal muscles in a better way than traditional ab-strengthening workouts that target the mid and upper sections.
  • Aside from helping you achieve a stronger core, the decline reverse crunch when combined with cardiovascular exercises assist in burning excess belly fat and giving you a ripped midsection.

Decline Reverse Crunch

Decline Reverse Crunch Information

Exercise Type Strength
Skill Level Beginner, intermediate
Equipment Needed Decline bench
Primary Muscle Worked Abdominals
Secondary Muscles Used Hip and thigh muscles including adductors, quadriceps, iliopsoas, tensor fasciae latae
Mechanics Compound
Force Pull
Alternative Exercises Reverse Crunch, Cross-Body Crunch, Knee/Hip Raise on Bars, Crunch with Legs on Exercise Balls

Decline Reverse Crunch Instructions

  • Lie on a decline bench so that your head is at a higher position than your feet. Use both hands to grab the top of the bench and make sure your body does not slip down from that position.
  • Fully extend your legs and hold them parallel to the ground while keeping your knees bent with the feet together. This is your initial position.
  • While rolling your pelvis backward and raising your hips, move the legs towards your chest so that your knees can touch your chest.
  • Hold this position for a few seconds before lowering your legs to the initial position.
  • Repeat for the desired number of reps.

Video: How to do Reverse Decline Crunch

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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