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 Information
|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|
|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.