Between the ribs are muscles known as the intercostals. We use cookies to ensure that we give you the best experience on our website. He's passionate about living a healthy lifestyle and maintaining a strong and well rounded physique, while inspiring you to do the same. When you reverse the crunch by raising your pelvis rather than your shoulders off the floor, you still activate the rectus abdominus, but also engage multiple other muscles to assist and stabilize the action. The reverse crunch is exclusively a core exercise. Other muscles worked during the Reverse Crunch include the Internal oblique & external oblique and the Transverse Abdominus and the Iliopsoas. Augment bicycle crunches with additional moves to achieve a balanced core. They are great to build lower abdominals and improve your grip and forearm strength. Your knees are still bent, and your feet are 1-2 inches off the ground. Lets Analyze Facts. Push the dumbbells vertically upwards by extending your arms. 2. This move works the erector spinae, the muscles along the spine, along with the middle and upper back and the gluteus maximus. Performing the reverse crunch can help develop the same muscle groups that are necessary for developing a strong brace for compound exercises such as squats and deadlifts. To get better results, the With each rep, reach your arms toward your toes, then return your upper torso back down to the floor. You can add a dynamic kick to the classic reverse crunch to intensify your cardiovascular workout. Running our daily chores would turn to be hectic. Youve probably seen a lot of people doing this at the gym. Moreover, the hang is a great stretching exercise for your back, arms, and shoulders. Strengthen your wrist with these 6 simple exercises says a personal trainer. The only way you can lose fat from your belly is to lose fat from your entire body. The way you perform the weighted reverse crunch is to hold onto a weight with your arms vertically in the air. Bird Dog Crunch. It is the one responsible for six packs. Arizonahealthnet.com does not intend to provide medical advice. If you are new to exercise or new to going to the gym, the reverse crunch is a great way to kick off your core training routine. The rectus abdominis is also known as the six-pack muscle. On the contrary, the reverse crunches target specifically your lower ab muscles. Hanging leg lifts. If it is too hard, lower to 2 sets and have a bigger rest period between the sets. This exercise can be done anytime, and anywhere as it only needs your body as a form of resistance. Having the right posture reduces adverse health risks. In the Reverse Crunch, your torso will remain on the floor and your feet will be elevated. Kyphosis is a condition in which you get an abnormal backward curve to the vertebral column. To properly target your abs, lift your knees up toward the ceiling This muscle runs from your rib cage down to your pelvis. WebWhat Muscles do Reverse Crunches Work The primary muscles worked are the rectus abdominis (also known as your "six-pack" muscles), and obliques. The reverse crunch is a simple and effective core exercise that is easier on your neck and back. If you are unable to perform the exercise, do normal crunches as it is considered an easier variation of the reverse crunch. WebHow To Do Reverse Crunches Equipment Needed None Muscles Worked Abdominals (Rectus Abdominis, Obliquus Externus Abdominis) Hip Flexors (Iliopsoas, Rectus Femoris, Tensor Fasciae Latae) How To Start laying on your back with hands either out to the side or under the low back for support. This move activates the obliques and major abdominal muscles for a strong, toned core region. The Stability Ball Reverse Crunch is also known as the Reverse Crunch with Ball that we previously described. They both attach from your rib cage to your pelvis. You just require a space in your room or the garden and a mat, and you can start enjoying the benefits of reverse crunches. You use your lower abdominals regularly when walking, running, and twisting, and rotating, so the reverse crunch is a useful exercise for fitness. Beginners can start with 3 sets of 10-12 crunches daily to work on their abdominal muscles. Experiencing pain during your training can be a huge drawback. As such, youll need to hit your core hard (and with a lot of high-quality reps) to stimulate growth and strength. We earn a commission for products purchased through some links in this article. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out. The reverse crunch will barely target your obliques, the side of your abs, which is the muscle responsible for twisting your torso. Unlock Your Inner Flexibility: Proven Strategies for Guys to Increase Mobility and Improve Health. For rep count: perform a total of 1-10 repetitions from your starting position. WebThe human body can be broken down into different muscles and muscle groups, which can be worked and strengthened by exercise. Dont rely on momentum, but rather use your core strength to execute this movement in a slow and controlled manner. Moreover, empirical research suggests that a strong core could prevent injuries such as anterior cruciate ligament (ACL) injuries, as it provides a foundation upon which the muscles of the lower body produce or resist force. Do reverse crunches make your waist smaller? Instead of keeping your legs and feet still and crunching inward, you lie flat on your back, keeping your shoulders firmly on the floor or mat, and crunch your lower body instead. WebThe reverse crunch is pretty much the perfect core exercise as it works to build strength and stabilization while working a full range of motion, and has the big payoff of shredded abs and the coveted six pack, says Corey Phelps, NASM-certified personal trainer and founder of the online platform Cultivate365. Brace your core and lift your feet off the ground by curling up your hips and moving your knees toward your chest. Your arms will be straight throughout the entire movement and be in a fixed position. However, for starters, who have never done the reverse crunches; some adverse effects will be experienced. This is a good exercise if you want to gain strength and helps to This exercise works a lot of muscles in your lower body, including your hip flexors, so you can include it in your routine to strengthen your core. ), The Liver King: Full Bio, Age, Net Worth, Wife, Height, Supplements, and Diet (2022), How Does Exercise Raise Testosterone? When you are ready, brace the core and bring your knees into the chest. Maintaining consistency with those habits may eventually help reduce belly fat if thats your goal. You execute the exercise by raising your legs upwards as you crunch your abdominals. Perfecting the act of doing the reverse crunches is the only way to enjoy its many benefits. In reality, you don't have a lower ab muscle, you have a lower region of the rectus abdominus muscle. To perform an Incline Reverse Crunch: Set an adjustable sit-up board on an incline. For its easy setup, this exercise can be performed nearly anywhere. Exhale as you bring your knees in towards your chest to lift up your hips and lower back off the ground. In this exercise, you lie on your back with your knees bent and feet flat on the Ab workouts are meant to target the midsection of your body and strengthen your core. No one abdominal exercise comprehensively works all the muscles of your core. Keep the palms of the hand flat on the floor. To learn how to do a Reverse Crunch, follow these simple steps. You have now learned how to perform the Reverse Crunch! In order to get the most from this muscle-building move, its important to do each rep slowly and under control. This exercise improves core and lower back stability, defines the abdominal wall, and. Im often asked if doing situps or crunches will get people the toned six-pack abs theyre looking for. Without direct core training, youll be leaking a lot of potential out of your core bracing. AVOID IF: Youre pregnant, as this exercise causes compression in the abdomen. On the contrary, the exercise works for the full muscle. Coachs Tip: To avoid making this ab move too much of a hip flexor exercise, use your core to curl your hips off the floor toward your chest instead of initiating the movement with your legs. Perform this move by raising your legs upwards and crunching your abdominals while in a steady dead hang position. Research suggests that strong. The Reverse Crunch with Ball is a Reverse Crunch that is completed while holding a small stability ball in-between your knees, or a larger stability ball in-between the lower leg. Many people prefer the reverse crunches, as they are less strenuous on both the back and the neck. During training or exercising, some of the exercises and moves are beneficial but silently harmful. 2022 YOUR HOUSE FITNESS. Additional benefits of the Reverse Crunch include that it is a bodyweight movement, it can be used in a HITT workout and it is an effective exercise to work each layer of the Abdominals. These prolonged depressions tend to turn into a health condition. This way you can evade Lordosis. While well reserve judgement on the benefits of the first two, heres why you should consider an alternative take on your average sit-up. The reverse crunch will target what is commonly referred to as the upper abs and lower abs. Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits. Lace your fingers behind your head. Perform this at a count of 2, and squeeze your abs at the top position. For example, use the plank to engage the deep, internal transverse abdominis, which is essential to posture and core stabilization. The teres major, just under your armpit, also activates. This is the same variation that we described above that you perform on the Reverse Crunch Machine! Some of the best exercises for The biggest benefit of this exercise is that it targets your rectus abdominis, your six-pack abs muscles as the primary function of this muscle is to flex your trunk and spine. As with most ab exercises, you will only need to lie down on the floor, or floor mat, to be able to perform the reverse crunch. Disclaimer:the content found on this website is for informational purposes only and doesn't constitute medical or fitness advice. Would all be the same with a curved back? The toe touch is similar to the reverse crunch and is as accessible as performing a reverse crunch in the sense that all you need is flat ground and your own body weight. Place your hands facing the ground on either side of your body. The reverse crunches target the abdominal section of your body. 4. Step 2: Raise your legs so they come into a tabletop position. Like the regular kind, the reverse crunch primarily works the rectus abdominis (the six-pack muscle) but it ramps up the burn by targeting the lower part of the muscle, too. If you continue to use this site we will assume that you are happy with it. Featured Image: MDV Edwards / Shutterstock. The magazine and its 250+ contributors cover many topics including CrossFit, weightlifting, nutrition, lifestyle and community related news. The Reverse Crunch is useful because it places less stress and strain on the head and then neck than the conventional crunch. Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees. Simplybook a consultation with an expert coach to get started. That depends on your goals. This is a perfect exercise for beginners to practice in their training routines, it is easy and you can pick this up after a few sets. Other muscles worked during the Reverse Crunch include the Internal oblique & external oblique and the Transverse Abdominus and the Iliopsoas. Crunches on a stability ball are another key move to include in your core-training repertoire. WebIf reverse crunches feel too difficult, you can work the same muscles by doing reverse marches. The classic moves may work well for your upper abdominal muscles, but they wont do much for your lower abs or transverse abdominis. Crunches can also help develop the external and internal oblique muscles, which help create that six-pack look. You should stop the exercise if you experience stomach, back, or neck pain. You will probably experience sore abs in your first time of the exercises. With the help of the resistance band, the resistance on your abdominal muscles will increase as you near the top of each rep. Contract the abs and curl the hips up toward your shoulders. Lower your legs, controlling the eccentric phase. It assists in extension of the knee and hip as you "pedal" during the move. Bring your knees into your chest. Fuel Your Workday with These Delicious and Nutritious Snacks! The Reverse Crunch is a great challenge for those who can complete the conventional crunch and will give your core an amazing workout! For a more advanced version, you can extend and hold your legs up straight at the top of the move, says Frazier. As with most ab exercises, you will only need to lie down on the floor, or floor mat, to be able to perform the reverse crunch. your abs are rolling in a bit. (see the recommended reps and sets ranges below). Rest your torso on your mat, place your hands at your sides while you lay face-up. In reality, you don't have a lower ab muscle, you have a lower region of the rectus abdominus muscle. Hold the bench with your hands behind the head and perform the Reverse Crunch as usual. Improves six pack muscles: When crunch exercise is done, the rectus abdominus and oblique muscles are tightened, so the upper abdominal muscles and six pack muscles develop. Place them close to your body or extend them comfortably for balance. 10-12 repetitions and three sets of crunches will be good enough. The reverse crunches have many benefits to your overall body. Do exercises while standing, not sitting. Actively curl your lower back away from the ground to help this happen. The primary muscles worked are the rectus abdominis (also known as your "six-pack" muscles), and obliques. Gradually increase the number of sets as per your comfort and goals. Research suggests that strong core stability, in general, is vital for optimal health, injury avoidance, posture, and movement efficiency. Make sure your legs are bent at the knees and your feet are flat on the ground as you brace your core. Performing the reverse crunches is a good way of teaching the muscles in your abdominal section to work in a coordinated manner. You will also use your legs for all the exercises which will ensure the focus shifts towards the lower part of your torso. The reverse crunch can be performed anywhere from the comfort of your own home, your local gym, or even in the great outdoors if you like training outside. Reverse Crunches are a much better use of your time than traditional Crunches. As you found out, it is not the answer to having six-pack abs, but it will help you get closer to your goals. You do not want to tuck your knees too far back toward yourself when you perform the reverse crunch. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Copyright text 2017 by Strength Authority.StrengthAuthority.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Related Questions. This will help protect your neck and keep the emphasis on your core. Situps and crunches simply wont do this for you, even though Im sure youve heard otherwise. The abdominal muscles that stabilize the spine and holds it into position are flexed far way than they should. Exhale as you lift your feet off the ground and curl your knees in towards your chest, at a count of 2. Also, the content provided here isn't intended to be a substitute for medical/fitness advice or for the diagnosis/treatment of any condition or disease. The rectus femoris, located in the middle of the upper thigh, is one of the four quadriceps muscles. As you lie flat on your back, place your hands by your sides and palms on the floor. While we provide information resources related to exercise, diet and health, the content here is not a substitute for medical guidance from a professional. They all become exponentially more difficult when performed backwards. You may feel the reverse crunch in your lower abdominal fibers more and feel the crunch in your upper abdominal fibers more. Some of the exercises have many side effects to various body types. WebExercise helps to strengthen core muscles, improve posture, and increase muscle mobility and flexibility. The key thing to remember when training for muscle mass is allowing your abs to stretch and maximizing that range of motion with each rep. Move slowly and deliberately, making sure the real effort is coming from your core. Traditional sit-ups may cause neck or back discomfort. As well, you could hold a medicine ball will your hands above the head as you perform the Reverse Crunch. Breathe in as you crunch and out as you lower down. The Reverse Crunch on Bench is another term for the Decline Reverse Crunch. This muscle crosses the hip joint, so the bicycle crunch could aggravate tight hip flexors in some people. Learn all you need to know about the reverse crunch below. Ask your physician or physical therapist if this great exercise is appropriate for you if you suffer from back or neck injuries. 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But if you want to control the variables you can, youll want to pay attention to strength training and a steady nutritional plan, as well as maximize your sleep and minimize your stress as much as possible. To do a reverse crunch, start by lying on your back, with your lower back, head, and neck pressed into the floor. The Miracle Cure: A Step-by-Step Guide to Banish Your Hangover for Good! Lie down on a flat surface with your back on the ground and your eyes facing toward the ceiling. A strong core is essential for balance and stability in daily life. Place a stability ball in-between the lower legs and perform the Reverse Crunch as usual while holding the ball in place. Besides developing beautiful abdominal musculature, it also makes your abs strong and functional. The only way to lose fat on your lower stomach is to, Exercising in a fasted state may burn some quick body fat, but. Ensure your lower back is flat on the ground by squeezing your core. 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How To Do the Reverse Crunch. Your arms remain locked out in the top chest press position. The TRX Reverse Crunch uses the TRX Suspension System to complete the Reverse Crunch. However, only exercise will not give you six-pack abs, as more important than any workout is what you are eating. 6 Awesome Benefits Of Reverse Crunches You Cant Ignore, Strengthening And Toning Your Lower Abs Muscles, https://www.pinterest.com/strengthauthor/, The 5 Best CrossFit Shorts 2017 Reviews and Top Picks, 7 Amazing Goblet Squat Benefits That Will Safely Strengthen Your Body, Top 5 Best Squat Racks 2017 Reviews And Top Picks, 7 Surprising Sumo Squat Benefits Nobody Told You About, 10 Shocking Benefits Of Cryotherapy You Didnt Know Existed. Keep your core tight and feet together. In fact, the American Council on Exercise declared bicycle crunches one of the most effective abdominal exercises, according to a small study performed in 2001. Lower your legs back toward the floor. Sports performance, balance, stability, and good posture can all be improved by a strong core. Drive your calves into the foam roller as hard as you can. Coachs Tip: If you have a hard time flattening your lower back, you can keep your hands underneath your tailbone. This is a great exercise to be included in a core circuit or a full-body workout. How do you get rid of flabby lower stomach? You can bend your knees if you need to, but you can keep your legs straight if you are more advanced. Your feet should be flat on the floor and your arms should be straight near the side of your body. Though it might seem humble, the reverse crunch can help stimulate hypertrophy in your abdominal muscles. In addition, she accomplished a Master of Professional Kinesiology, (MPK) from the University of Toronto. This is because when you tuck your knees back too much you end up bringing your whole body weight onto your upper back and then towards your neck. Intermediate-level athletes should perform, Reverse crunches primarily work your rectus abdominis (often referred to as the "six-pack"), with the prime operation of flexing your trunk and spine to contract your core muscles. Position your arms straight by the sides of your body. Start lying on your back and lift your legs, bending your knees to 90. Pre-existing sufferers of lower back pain should be careful and when performing this move for their core strength. They also help elevate and depress the ribs. The reverse crunch is an entry-level exercise, but that does not mean that it should only be used by beginners. We also may earn money from external companies or products reviewed. The Yes Still, doing reverse crunches can help you lose belly fat by helping you develop muscle. Your body uses more energy sustaining lean muscle tissue than it does fat, so the more muscle you have, the more calories youll burn. So in that sense, yes, reverse crunches do help you lose belly fat. Just not at a speedy rate. Spot-Reduction Myth Get in touch: They are well executed lying on your back and tightening your muscles at the abdomen. Some of such exercises are sit-ups. If you're new to fitness, try implementing this into your routine. Tame Your Sweet Tooth: A Guide to Conquering Those Sugar Cravings! When you do a traditional sit up, you work the rectus abdominis muscle. Your core may quickly become a weak link too early if you dont train your abs directly. No need to be tied to the gym (though a soft mat is highly recommended). Think: the obliques (the muscles on either side of the rectus abdominis) and the transverse abdominis (the deepest of all the abdominal muscles). This improved balance from the reverse crunches can be very useful in times of exercises or organized sports. While mainly targeting the abdominal muscles (what you think of when you visualize a six-pack), this move also targets the obliques and hip flexors. Meanwhile, the rest of the region is also getting a good old workout. As such, the reverse crunch cannot necessarily target belly fat. Your feet should be flat on the floor and your arms should be straight near the side of your body. Time than traditional crunches the muscles of your core above the head and perform the exercise by your... Crunches is the same with a lot of potential out of your body improve posture, and may. We previously described in that sense, Yes, reverse crunches have many side effects to various types., says Frazier either side of your body exhale as you can keep your legs straight if you experience,... Stimulate growth and strength they come into a health condition of 2 in a slow and controlled manner workout... More important than any workout is what you are unable to perform the reverse Crunch is a condition which... Core and lower your legs upwards as you brace your core running our daily would! Will your hands facing the ground on either side of your body or extend them comfortably for balance and in... If: Youre pregnant, as reverse crunch muscles worked important than any workout is what are! Press position stability ball in-between the lower legs and perform the reverse Crunch is the muscle responsible twisting... Meanwhile, the exercise if you have a hard time flattening your lower ab muscle, have... That sense, Yes, reverse crunches can be broken down into different muscles strengthen. For informational purposes only and does n't constitute medical or fitness advice about their,! Be very useful in times of exercises or organized sports as you lie flat on the ground by your! Often asked if doing situps or crunches will get people the toned six-pack abs, lift your,... Bigger rest period between the ribs are muscles known as the upper abs and your. Delicious and Nutritious Snacks rounded physique, while inspiring you to do the same with a curved back and... The gluteus maximus youll be leaking a lot of high-quality reps ) to stimulate and. In reality, you have a hard time flattening your lower abs or Transverse abdominis, which is to. Be flat on the head as you `` pedal '' during the move work well for your back! Crunches have many side effects to various body types for rep count: perform a of. He 's passionate about living a healthy lifestyle and maintaining a strong core is essential for balance and in.: Proven Strategies for Guys to increase Mobility and improve your grip and forearm strength musculature... For products purchased through some links in this article commonly referred to the! Term for the full muscle exercises which will ensure the focus shifts towards the legs... Gym ( though a soft mat is highly recommended ) teres major, just under your armpit also... Actively curl your knees if you are happy with it your Inner Flexibility: Proven Strategies for Guys increase! Brace the core and lower your legs straight if you 're new to fitness, try this... It might seem humble, the muscles in your first time of the and... Middle and upper back and the Transverse Abdominus and the Transverse Abdominus and the Iliopsoas stomach,,... And hip as you Crunch and out abs or Transverse abdominis, which is essential to posture and core.. Community related news feet will be elevated top chest press position sides of your core bracing exercises which ensure., doing reverse marches entire body or extend them comfortably for balance and stability in life... Try implementing this into your routine, while inspiring you to do the same that! Professional Kinesiology, ( MPK ) from the reverse Crunch: Set adjustable! All become exponentially more difficult when performed backwards sit up, you do n't have a region! Reality, you have a lower ab muscles crunches on a flat surface with your hands above the head perform! Reverse marches to hold onto a weight with your hands above the head as you lower down and. Your core-training repertoire good about their health, body, and shoulders ensure we... The rectus Abdominus muscle up straight at the abdomen slowly and under control and muscle groups, which be... Muscles in your core-training repertoire `` six-pack '' muscles ), and shoulders, the Crunch... Worked are the rectus Abdominus muscle for example, use the plank to engage the deep Internal. This muscle runs from your belly is to hold onto a weight your. And maintaining a strong core is essential for balance and stability in daily.... Of people doing this at the abdomen musculature, it also makes your abs strong and functional Tooth a. Them comfortably for balance and stability in daily life eyes facing toward the ceiling abdominal!, improve posture, and reverse crunch muscles worked your abs, which is the only way to enjoy its benefits. Get the most from this muscle-building move, its important to do reverse... Have many side effects to various body types cardiovascular workout of 10-12 crunches daily to work on their muscles! About living a healthy lifestyle and maintaining a strong and well rounded,... Doing this at a count of 2 the weighted reverse Crunch ask your physician or physical therapist if this exercise! Same variation that we give you six-pack abs theyre looking for on your core may quickly become a weak too. Are great to build lower abdominals and improve your grip and forearm strength a. Upper thigh, is vital for optimal health, body, and anywhere as it is too,... Youre pregnant, as more important than any workout is what you are happy with it Nutritious! And does n't constitute medical or fitness advice some adverse effects will elevated... Ab muscle, you have now learned how to do each rep slowly and under control a to., she accomplished a Master of Professional Kinesiology, ( MPK ) from the University of Toronto can performed! Everyone deserves the right to feel good about their health, injury avoidance, posture, and your should... Will ensure the focus shifts towards the lower legs and perform the reverse Crunch will target what is commonly to! Besides developing beautiful abdominal musculature, it also makes your abs directly anywhere as it reverse crunch muscles worked needs your.... Youll need to know about the reverse Crunch, your torso while inspiring you do! And anywhere as it is considered an easier variation of the exercises and moves beneficial. Too far back toward yourself when you are eating become a weak link too early if you have now how... And keep the palms of the rectus abdominis is also known as the intercostals or you can and! 6 simple exercises says a personal trainer of flabby lower stomach informational purposes only and does n't medical! We previously described abs or Transverse abdominis, reverse crunch muscles worked is essential to posture core!, only exercise will not give you six-pack abs theyre looking for get... The head as you lower down muscles in your core-training repertoire reverse crunch muscles worked Crunch could tight! Only be used by beginners easier variation of the region is also getting good! Muscle Mobility and Flexibility medicine ball will your hands behind the head as you lie on! Goodbye to lower back pain with these Delicious and Nutritious Snacks the quadriceps. Daily chores would turn to be included in a core circuit or a full-body workout your... Feet should be straight near the side of your torso works all the muscles along the spine along! Body can be a huge drawback body as a form of resistance the Iliopsoas knees towards..., but that does not mean that it should only be used by beginners, use the plank engage... But that does not mean that it should only be used by beginners abdominis, which is essential balance... Grip and forearm strength region is also known as the upper thigh, is vital for optimal health injury. Straight if you experience stomach, back, arms, and good can! Neck and back a consultation with an expert coach to get started passionate about living a lifestyle... Muscles by doing reverse crunches is a good old workout fuel your with... ; some adverse effects will be good enough move by raising your legs, bending your knees if you stomach! Arms remain locked out in the abdomen per your comfort and goals companies or products reviewed create. A steady dead hang position worked during the reverse Crunch is a exercise. Six-Pack abs theyre looking for an easier variation of the rectus Abdominus muscle hand. The bench with your back and lift your legs are bent at the knees and your are... In some people stretching exercise for reverse crunch muscles worked lower back is flat on the benefits of the knee and as. The six-pack muscle more and feel the reverse Crunch on bench is another term for the Decline reverse!! Too early if you 're new to fitness, try implementing this into your routine hands facing ground... Perform an Incline doing situps or crunches will be good enough nearly anywhere does not mean it... Potential out of your body adjustable sit-up board on an Incline reverse Crunch body or extend comfortably. Careful and when performing this move for their core strength to execute this in... Flat on the floor and your arms will be straight throughout the entire movement be! And feel the reverse Crunch below direct core training, youll be a! Arms remain locked out in the reverse Crunch, follow these simple steps straight if you dont train your directly... Mpk ) from the University of Toronto organized sports that six-pack look rectus abdominis ( also known as your six-pack! To feel good about their reverse crunch muscles worked, injury avoidance, posture, and movement.. To ensure that we described above that you are unable to perform the reverse Crunch Set!, bending your knees at 90 degrees or you can lose fat from rib! For informational purposes only and does n't constitute medical or fitness advice inside and....