How To Build An Iron Core And Incredible Abs With The Reverse Crunch |  BOXROX

How To Build An Iron Core And Incredible Abs With The Reverse Crunch | BOXROX

If you haven’t done a reverse crunch, but want to work your way up to six-pack abs, this might be the missing ingredient. Learn everything you need to know about the reverse crunch below.

The reverse crunch is an effective exercise that targets your abs, but somehow most people don’t do it. Don’t be like most people.

How to do the reverse crunch

As with most abdominal exercises, you only need to lie on the floor or on a mat to be able to perform the reverse crunch.

  • Lie face up on the floor mat with your knees bent at a 90 degree angle. Your feet should be flat on the floor and your arms should be straight close to the side of your body.
  • This is the initial position.
  • Brace your core and lift your feet off the ground by curling your hips and moving your knees toward your chest.
  • Continue lifting your legs slightly until your lower back is off the mat, but your middle back is still in contact with the floor.
  • Keep your head straight in line with your spine at all times. Arms and hands should be parallel and beside your body.
  • Slowly bring your feet back to the starting position.
  • He is a representative.

You can make the exercise more difficult by keeping your feet off the ground at all times. This will keep your abs tight for the duration of the exercise. If you keep your legs straight on the way down, it also adds another layer of difficulty to this exercise and aims to lift your legs instead of bringing your knees in towards your chest.

Targeted muscles

This exercise targets only your abs.

The rectus abdominis is also known as the six-pack muscle. The reverse crunch will target what are commonly referred to as the upper abs and the lower abs.

Mistakes to avoid

A common mistake that people tend to make with this exercise is to use momentum. As is common with other abdominal exercises, you should avoid using your body’s momentum to help lift your legs. If you are unable to perform the exercise, do normal crunches as they are considered an easier variation of the reverse crunch.

A sign that your abs are not strong enough is if you are arch your back. This is common when you lower your legs to the starting position and can put you at risk of injury.

If you choose to do the advanced version of the reverse crunch, without your feet touching the floor and with your legs straight, watch the video below by Jeff Cavaliere to see more mistakes you should avoid and how to correct them.


The biggest benefit of this exercise is that it targets your rectus abdominis, your six pack abs muscles because the main function of this muscle is to flex the trunk and spine. However, exercise alone will not give you a six-pack abs, because what you eat is more important than any workout.

How to lose fat and completely transform your body

reverse crunchSource: Periodization of the Renaissance

Compared to other abdominal exercises, such as the normal crunch, the reverse version takes the tension off your neck. Some people use their hands to elevate their torso when doing normal crunches, which puts a lot of pressure on the neck. By lifting your legs towards your body, you are more likely to use your abs than any other muscle in your body to perform the movement.

The same can be said about your back muscles. According to this study, bending your spine during traditional crunches can be detrimental, and the reverse crunch can be adjusted to flex your spine less than the traditional crunch.

For its ease of implementation, this exercise can be played almost anywhere.

Disadvantages of Reverse Crunch

Now that you know the benefits, you should also keep in mind the negative side of this exercise.

Unfortunately, this isn’t the most complete abs exercise you can perform. The reverse crunch will barely target your obliques, the side of your abs, which is the muscle responsible for twisting your torso.

Read more: Science-backed oblique exercises to build the strongest core

How many reps and sets?

Reverse crunches should be added to your normal workout routine. As you’ve discovered, this isn’t the answer to getting six-pack abs, but it will help you get closer to your goals.

As part of your basic training, you should aim to do 3 sets of 12 to 20 reps reverse crunch.

If it’s too hard, reduce to 2 sets and have a longer rest period between sets. If it’s too easy, you can add a resistance band to make the exercise even more difficult.

Read more: How to get a flat stomach in 22 days

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