How to Do the Reverse Crunch for Toned Abs



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Creative Commons License photo credit: MichaelBmxking

When it comes to abs exercises the reverse crunch is one of my favorites. It is not only extremely good at targeting your abdominal muscles, but it actively helps you mend a bad back. This makes the reverse crunch one of the best exercises you can do if you want to achieve toned abs.

How to do the reverse crunch for toned abs

The great thing about the reverse crunch is that it is extremely easy to do. You can do it at home or at the gym and you don’t need any fancy equipment. Here is a step by step guide:

  1. Grab a solid object
    Start by laying down with a solid object (like a couch or upright pillar) behind your head. You are going to use this object as a support.
  2. Position your legs
    Start by positioning your legs. The correct position for a reverse crunch is with your knees at a 90 degree angle and with your thighs at a 90 degree angle to your stomach.
  3. Tense your abs
    Throughout the whole exercise your abs should be tightened and tensed. This will help you support your back and will make your abdominal muscles do all the work instead of bringing your hip flexors and legs into play.
  4. Push your pelvis and rock back
    The main “crunch” part of the reverse crunch. Lift your pelvis off the ground by tensing your abs and rock back on the floor so that your knees come up to your chest. Imagine you are trying to get your butt up to your chest. Really focus on tensing your abs. Your lower back should come off the ground in this exercise.
  5. Slowly lower and repeat
    Slowly lower your back onto the floor and then lower your legs to the starting position. You do not want to straighten your legs out parallel to the floor as this will cause your hip flexors to take over the work of the abs. Just bring them back to that 90 degree position.

It is extremely important to get the technique perfect when working the abs. If you just rock around with out any muscle contractions you will not make any progress. This is not what we want! If your technique is correct you will see results extremely fast.