Decline reverse crunches are a variation of the traditional reverse crunch exercise that targets the muscles of the lower abdominal region, including the rectus abdominis (also known as the “six-pack” muscles) and the obliques (the muscles on the sides of the abdomen).
Method
To perform a decline reverse crunch:
- Set up a decline bench or use a stability ball to support your lower back. Lie on your back on the bench or ball with your feet securely anchored and your hands by your sides.
- Engage your core and lift your hips off the bench or ball towards your chest. Keeping your lower back pressed firmly into the support.
- At the top of the movement, bring your knees towards your chest and then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Precaution
The decline position increases the intensity of the exercise by adding gravity as a resistance. Making it more challenging than a traditional reverse crunch. It is important to keep your movements slow and controlled and to engage your core throughout the exercise to maximize the benefits. You can also vary the difficulty of the exercise by adjusting the angle of the decline or using different variations, such as a reverse crunch with a weight plate or a reverse crunch on a stability ball.
Alternative Exercises For Decline Reverse Crunch
Seated V-Crunches