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Reverse Crunch: How To And Benefits


The reverse crunch is a common abdominal exercise, that can help strengthen and build your core. As opposed to bringing your upper body to your toes, the reverse crunch, draws your legs towards your chest, as your upper body remains on the mat. We’re going to talk more about the benefits of the reverse crunch and why this intermediate core exercise, can help you build a solid core.

What Is Reverse Crunch 

The reverse crunch is an intermediate abdominal exercise, used in several training programs, to help you build the desired and sought after “six-pack.” It’s a simple and straightforward exercise, that can be used in a variety of different ways, in several training protocols. Whether you use it as a part of your cardio acceleration, or as a core focus post workout, the reverse crunch can be a great complementary and accessory exercise.

Benefits Of Reverse Crunch

The reverse crunch is a variation of the traditional crunch. Like other abdominal exercises, the reverse crunch offers many of the same benefits. However, it can be a bit easier, than a traditional crunch, since your back and neck stay positioned on the ground, reducing spinal load.

1. Build Strength 

The reverse crunch is a resistance training exercise. Although not loaded with weight, it does provide contraction of the core and abdominal muscles, helping increase strength and muscle mass, with significant less strain on your neck.

2. Removes Strain

Unlike the traditional crunch, the reverse crunch brings your knees into your chest, taking the strain off of your spine and neck, when your abs are contracted. This can help those with back injuries.

3. Improves Body Aesthetics

The reverse crunch can help with your overall body aesthetic goals. Reverse crunches target your transverse abdominis the deepest muscle layer, as well as the external obliques.

How To Reverse Crunch


Lie down on the floor with your legs fully extended and arms to the side of your chest with your palms on the floor.
Move your legs up so that your quads are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor.
Hold the contraction for a second and move your legs back to the starting position while exhaling, fully extended.
Repeat for the prescribed number of repetitions.

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