Meet Your Muscles: How muscles are named? Legumes and lentils: A new superfood for athletes? The incline reverse crunch is a dynamic bodyweight exercise that strengthens the hip flexors and lower abdominal region. Straighten your spine by lifting your chest and bringing your shoulders back. Your head is on higher position than your legs. If you're not satisfied with this sit up bench / slant board, contact us. The movement requires you to bring your knees towards your chest, rather than bringing your chest to your knees (as is done on a regular crunch). We listened to your feedback and made some great new improvements! Bodybuilding Wizard will make your dream body your reality. REVERSE CRUNCH HANDLE – Reverse sit up bench helps to build your lower abdominals and obliques. Bend both knees at a 90-degree angle and lift your feet off the floor. Antagonists: spinal erectors. The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!) 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How to PROPERLY Cable Crunch to Shape Your Abs (How to Kneeling Cable Abdominal Crunch) - Duration: 4:52. All rights reserved. The reverse crunch is a fairly simple exercise but you gotta do it right to reap its full benefits. - Duration: 10:46. Jeremy Ethier 5,110,978 views. Pull your knees into your chest and roll your hips up. For those who aren’t strong enough to do the hanging knee raise (hanging leg raises) with perfect form, the slant-board variation is the best way to cheat without cheating your abs. Keep going until you feel your abs fully contract. With both hands, hold on to a secure structure behind your head. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Incline Reverse Crunch Technique – Proper Form. Read More: Subscribe to the Wellness Vault. Lift your knees closer to your chest. Lie on your back on a slant board or decline situp bench, with your head where your feet normally go. If you're looking to drop a few pounds, try getting your partner involved. This exercise also increases strength in the lower lumbar area. Avoid rounding your lower back as you bring your knees to your chest. Sign up to get the latest articles & podcast on fitness, nutrition, lifestyle, health and wellness. In this version of the abdominal crunch, you move your legs rather than your torso. Brace your abs. Secondary muscles involved: external and internal obliques, transverse abdominal, hip flexors (iliopsoas, rectus femoris) The form collects name and email so that we can add you to our newsletter list for project updates. Lie on your back on a slant board or decline situp bench, with your head where your feet normally go. This exercise also increases strength in the lower lumbar area. Thank you for signing up. Reverse Crunch Machine: Performed similarly as the standard reverse crunch on the floor, except that you do it on an ab machine. Brace your abs. Sit on the edge of a bench with your hands placed on the outside of your hips. Avoid rounding your lower back as you bring your knees to your chest. 2:18. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Stolt 7,472 views. Reverse Crunch on Bench: A seated variation of reverse crunch performed by sitting on the edge of a flat bench. Email Address. Reverse crunch on bench. This exercise is good for the lower abs as well as the rectus femoris and the hip flexors (iliopsoas) and is appropriate for many sports as a general conditioning exercise. It is an important part of your ab bench and core routine. Increase the incline by raising the bench to add more resistance. The good thing is that progression could be possible by increasing the angle of the bench. https://www.msn.com/.../strength/incline-reverse-crunch/ss-BBtO7Lg Perform all reps in a controlled manner to avoid using momentum. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Your legs should be straight or you can bend your hips and knees to 90-degree angles for the start position of the incline reverse crunch. The reverse crunch on a bench is a simple and effective way to strengthen your core and hip flexor region. Lift your knees closer to your chest. Find related exercises and variations along with expert tips. Raise your energy levels by knowing what to eat. Your hips and lower back should raise off the bench. The good thing is that progression could be possible by increasing the angle of the bench. Balance your muscles, get conditioned, and torch fat with this 10-minute circuit. The movement requires you to bring your knees towards your chest, rather than bringing your chest to your knees (as is done on a regular crunch). Powered by WordPress. Perform all reps in a controlled manner to avoid using momentum. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. Chia seeds – superseed for endurance running and strength training, Risk-Benefit Ratio of Specific Bench-Press Techniques, Flaxseeds and Flaxseed Oil in Bodybuilding Diet, Superfoods: The Healthiest Foods on the Planet. Reverse the movement ending with your legs straight and heels almost touching the floor. Lock your arms into place to avoid swaying. Your head is on higher position than your legs. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Primary muscles: rectus abdominis (lower portion) Hold the bench with your hands behind the head and perform the Reverse Crunch as usual. Lock your arms into place to avoid swaying. Incline Bench Reverse Crunch. The incline reverse crunch (reverse crunch on slant board; hanging reverse crunch) provides the most amount of workload amongst all abdominal exercise that use only bodyweight. Incline Reverse Crunch – Staring Position With Knees Bent. In other words, you need to pull your hips upward and inward, as if you were emptying a bucket of water resting on your pelvis. When your hips and knees are bent to 90-degree angles, flex your spine from the bottom to lift your hips (pelvis) up off the bench and curl your knees toward your head. Bend both knees at a 90-degree angle and lift your feet off the floor. Suspended Reverse Crunch: Performed by positioning yourself into a push-up plank with your feet placed into the handles of suspension straps. This video will show you exactly how to perform this exercise safely and effectively. Your information has been successfully processed! Colossus Fitness 1,261,060 views. Workout: Reverse Crunch Exercise On A Bench Focus Lower Abs, Core Strength & Obliques - Duration: 2:18. Return to the starting position. Sit on the edge of a bench with your hands placed on the outside of your hips. The reverse crunch is a basic core strengthening exercise that also improves stability throughout the lower back hips and spine. MANUFACTURER WARRANTY – 100% Satisfaction Guaranteed. 10:46. Sign Up. While this movement is viewed as a “lower abs” movement, it’s actually great for the entire six pack, but it starts with tension during the lower portion of your abs and works through a full range of motion. Lean back slightly. Straighten your spine by lifting your chest and bringing your shoulders back. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. The Incline Bench Reverse Crunch is performed exactly as it sounds, on an incline bench. Return to the starting position. If necessary, attach ankle weights or hold a dumbbell between your feet for added resistance. To keep tension on the lower abs, do not lower your legs all the way down or allow your feet to touch the floor. Hold a small dumbbell between your legs for additional resistance. Reverse crunches are a variation on the abdominal crunch, unlike popular crunches where your lower back and bent legs remain on the ground while the upper back is lifted, a reverse crunch is performed by lifting your legs and bringing them closer to your chest while your overall back, both upper and lower remains at rest. Learn how to correctly do Reverse Crunch on a Bench to target Abs, Triceps with easy step-by-step expert video instruction. Lean back slightly. Copyright © 2014-2020 BodybuildingWizard. The reverse crunch on a bench is a simple and effective way to strengthen your core and hip flexor region. Find related exercises and variations along with expert tips As if you can probably guess, the incline reverse crunch is more difficult than the regular reverse crunch because you are working against gravity. All rights reserved. His legs are absolutely shredded at 65 years old. Product Description . The Finer Form … This exercise also increases strength in the lower lumbar area.