How to do a Decline Reverse Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Decline Bench
Workouts with Decline Reverse Crunch
Target muscles worked
Instructions for Proper Form
Decline Reverse Crunch is a variation of the standard Reverse Crunch performed on a decline bench. This movement primarily targets your lower abs. The decline angle adds resistance, making it more challenging than the standard Reverse Crunch. This is an excellent exercise for those looking to intensify their core workouts and build more strength in the lower abdominal region.
- Grab ahold of the top of the decline bench and lie your back onto the bench so that your feet are near the ground.
- Slightly tilt your hips upward to position your lower back flush with the bench.
- Prevent your lower back from lifting off the bench by breathing into your stomach and flexing your abdominal muscles.
- Keep your ankles bent to 90 degrees and your legs extended with a slight bend in your knees as you raise your legs to vertical with the floor.
- Once your legs are vertical, flex your pelvis towards the bottom of your ribcage to elevate your lower back.
- Lower your legs to the starting position.
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Alternatives & Variations to Decline Reverse Crunch
1. Reverse Crunch
87.7 mSCORESWAPPED 1,043 TIMESReverse Crunch is a variation on the more standard crunch, although it may appear closer to something like a Leg Raise. Rather than engaging your core to bring your chest towards your pelvis, you instead elevate your legs, and bring your pelvis in towards your chest.
2. Leg Raise
96.5 mSCORESWAPPED 1,041 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
3. Crunches
94 mSCORESWAPPED 989 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Plank
92.8 mSCORESWAPPED 857 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
5. Bicycle Crunch
91.8 mSCORESWAPPED 846 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
6. Ab Crunch Machine
96.1 mSCORESWAPPED 760 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
7. Decline Crunch
79.5 mSCORESWAPPED 750 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench
8. Russian Twist
96.2 mSCORESWAPPED 734 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.