reverse-crunches

During Reverse Crunches, the focus is primarily on the rectus abdominis muscle and the pyramidalis muscle. The oblique abdominal muscle supports the execution of the movement.

Reverse crunch while sitting on the bench

When performing Seated Reverse Crunches, a bench is also utilized. However, you do not lie on the bench; instead, you assume a seated starting position. Further details regarding the correct position and execution can be found in the following section.

Body Position

Seated Reverse Crunches can also be executed while sitting. To do this, you sit at the edge of a straight dumbbell bench. Your hands grip the bench at hip height to provide the necessary stability during execution. Your legs point forward and are almost fully extended. The back remains straight with a slight tilt backward. Your gaze is directed forward. However, ensure that you do not unnaturally tilt your head towards the spine.

Movement execution

To initiate the seated Reverse Crunch, lift your legs upward, moving your knees towards your chest. In the end position, the shins should hover parallel to the ground. Simultaneously, straighten your upper body, almost aligning it vertically at the end. The upward movement is utilized to exhale consciously. Subsequently, return to the starting position of the seated Reverse Crunch, taking a deep breath.

Reverse crunches on the incline bench

On a flat bench, you can easily perform traditional Crunches. However, there is also the option of Incline Reverse Crunches on the incline bench, targeting the lower abdominal muscles in a reverse manner.

Body Position

During Reverse Crunches on the incline bench, lie on a bench inclined at approximately a 45-degree angle. Your back remains straight, and your hands grip the sides of the incline bench. Lift your legs so that the thighs are perpendicular to the back, while the shins hover parallel to the incline bench in the air. Now you are ready for Reverse Crunches on the incline bench.

Movement execution

To start the Reverse Crunches, push your buttocks upward. The lower back also moves into the air. The legs remain in their position, but due to the upward movement of the entire body, the knees draw towards your head.

Reverse crunch on the floor

The Floor Reverse Crunches represent the inversion of classical Crunches, where you avoid a reversed execution. Here, you'll find all essential information regarding the optimal body position and the ideal execution of the movement.

Body Position

When performing Floor Reverse Crunches, start by assuming a lying position. Lie on your back and bend your legs. Your arms rest beside your body, hands flat on the floor. Now, lift your thighs vertically into the air, with shins hovering parallel to the floor. Your gaze is directed upwards.

Movement execution

To initiate the Floor Reverse Crunches, lift your chest off the floor. Your entire back elevates, leaving only shoulders and head on the ground. Move your back as high as possible, ideally into a vertical position. The legs remain at a right angle, and the knees tend to move towards your head. Exhale during the upward movement. Subsequently, return to the starting position, lowering the body while inhaling.

Common Mistakes When Doing Reverse Crunches

Crunch exercises are relatively simple and suitable for both beginners and advanced individuals. Nevertheless, there are some errors commonly observed in Floor Reverse Crunches at the gym. Here are tips to avoid these mistakes and make the most of the Floor Reverse Crunches.

✅  Swinging from the Body: Many athletes use momentum from their legs and arms during Floor Reverse Crunches. However, the movement should come exclusively from the abdominal muscles.

✅  Excessive Speed: You maximize the full potential of Floor Reverse Crunches when performing the exercise in a moderate and controlled manner. The force should originate solely from your abdominal muscles, so you should avoid overly rapid movements.

✅  Overstretching the Head: Ensure that you do not excessively stretch your head. Instead, it should form an extension of the spine to prevent injuries in the neck and throat area.

Alternatives and similar exercises to reverse crunches

Reverse Crunches offer an optimal way to specifically train your abdominal muscles. However, in the following section, various alternatives are presented in case you prefer to resort to different abdominal fitness exercises.