Decline Reverse Crunch
Differentiation: Mechanics
This variation of a crunch is unique. Here is how: you keep your legs straight | and resist gravity to make them slowly lower from an overhead position | to a decline position. This movement uses gravity in order | to work both your lower abs | and upper abs. You also perform this exercise on a decline angle. This angle allows you to fully stretch your abs at the end of each rep. This stretch contributes to increased core definition.
Starting Position
To get into starting position, do this...
1) Locate a movable decline bench.
2) Set the decline bench to a 45-degree angle.
3) Lie on your back on the incline bench - with your head against the high end
4) ...and your lower legs over the low end.
5) Place your feet together.
6) Lift your arms over your head and grasp the high edge of the bench.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift your legs straight up...
3) ...until your knees come close to your head.
4) This is the ending position.
5) Hold this position for a count of one second.
6) Then, inhale as you lower your legs to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
When performing this exercise be sure to maintain form and balance during the advanced movement.
Keep your knees as straight as possible.
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Add angle weights for greater resistance.