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.
Primary: Abdominals Secondary: 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.
