How to Do Decline Reverse Crunches

Crunches are an excellent way to develop abdominal muscles. However, most people only do one or two types of crunch exercises. Utilizing different types of crunch exercises can maximize full development of not just the upper abs but lower abs as well. One excellent method of developing the total ab set of muscles is the decline reverse crunch.

Difficulty: Moderate

Instructions

Things You'll Need:

• Adjustable weight bench that can go from flat to seated position
• Loose clothing, preferably short pants

1. Adjust the bench so that you are lying at between a 45 and 75 degree angle. Lie with your feet toward the floor and your hands next to your head and gripping the back of the bench. Your legs should be together but not touching the ground.

2. Keep your grip and your knees together while simultaneously raising your legs towards your chest until your knees touch your pectorals. Then lower your legs to their starting position. Be sure to use your core to lift your legs. Do between 10 and 15 reps with two sets, taking at least one second for each rep. Make sure to keep your back on the bench and use as little of your arms as possible.

3. Stand up and walk around for up to a minute after doing two sets. This will help dissipate any lactic acid build up. Return to the bench and perform two more sets.

Tips & Warnings

• Focus on the abdominal muscles to do all the work. Using your arms or lifting your back off of the bench defeats the purpose of developing your abs.
• Doing repetitions too quickly can damage your lower back.
• If your weight bench has attachments for hooking your legs, use them for grip while doing this exercise.
• Always consult a physician before engaging in any new physical exercise.

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