{"id":164961,"date":"2022-09-09T11:46:49","date_gmt":"2022-09-09T16:46:49","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=164961"},"modified":"2022-09-11T21:01:00","modified_gmt":"2022-09-12T02:01:00","slug":"reverse-crunch","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/reverse-crunch\/","title":{"rendered":"How to Do the Reverse Crunch for Strong, Well-Developed Abs"},"content":{"rendered":"<p>Some people completely shy away from direct ab exercises, either out of boredom or because they believe the big compound exercises like squats and overhead presses work their abs enough. But plenty of other lifters make <a href=\"https:\/\/breakingmuscle.com\/best-ab-workouts\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139138\">ab training<\/a> a priority, be it to improve performance or their physique.<\/p>\n<p>When it comes to a good-looking set of abs, lower ab development is especially coveted. Exercises that involve leg movement, such as various leg lifts or the simple reverse crunch, are commonly used to target this area. Is it a valid strategy? Maybe, as you&#8217;ll soon learn.<\/p>\n<figure id=\"attachment_164997\" aria-describedby=\"caption-attachment-164997\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-164997\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_2145479053.jpg\" alt=\"shirtless muscular person looking out window\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_2145479053.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_2145479053-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-164997\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p>In any case, the reverse crunch is a simple and effective exercise to build and strengthen your abs, improve spine stabilization, and become a fitter, more muscular human being. For many, it\u2019s the first \u201cleg raising\u201d exercise learned, so it&#8217;s time you know how to do it properly and reap its benefits.<\/p>\n<ul>\n<li><a href=\"#1\"><strong>How to Do the Reverse Crunch<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Reverse Crunch Mistakes to Avoid<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Benefits of the Reverse Crunch<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Muscles Worked by the Reverse Crunch<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>Who Should Do the Reverse Crunch<\/strong><\/a><\/li>\n<li><a href=\"#6\"><strong>How to Program the Reverse Crunch<\/strong><\/a><\/li>\n<li><a href=\"#7\"><strong>Reverse Crunch Variations<\/strong><\/a><\/li>\n<li><a href=\"#8\"><strong>Reverse Crunch Alternatives<\/strong><\/a><\/li>\n<li><a href=\"#9\"><strong>Frequently Asked Questions<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1how-to-do-the-reverse-crunch\"><strong><a id=\"1\" class=\"linkj\"><\/a><\/strong>How to Do the Reverse Crunch<\/h2>\n<p>Even though it\u2019s a beginner-friendly exercise, you have to ensure proper form if you want maximal efficiency while avoiding pain. The reverse crunch is slightly more complex than a traditional crunch because it involves leg movement, torso flexion, as well as spinal control. Here\u2019s how to do it right.<\/p>\n<h2 id=\"step-1-lie-down-in-position\">Step 1 \u2014 Lie Down in Position<\/h2>\n<figure id=\"attachment_164998\" aria-describedby=\"caption-attachment-164998\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-164998\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_324796.jpg\" alt=\"person on floor performing ab crunch\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_324796.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_324796-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-164998\" class=\"wp-caption-text\">Credit: Philip Date \/ Shutterstock<\/figcaption><\/figure>\n<p>No need for equipment \u2014 except for a gym mat if you need some comfort. Simply lie down on the floor. Keep your upper body completely flat, squeeze your glutes, and tilt your pelvis backwards to <strong>push your lower back into the ground<\/strong>. This will prevent your lower back from arching at any point during the lift.<\/p>\n<p>Place your arms on the floor by your side, palms down, and use them for balance. Bend your legs and set your feet flat on the ground.<\/p>\n<p><strong>Form tip: <\/strong>If you have trouble keeping your lower back flat, lift your shoulder blades slightly off the ground. This will help you create more tension in your abs and provide more control over your spine and hips. Having an arched back reduces your ability to contract your abs.<\/p>\n<h2 id=\"step-2-bring-your-knees-toward-your-head\">Step 2 \u2014 Bring Your Knees Toward Your Head<\/h2>\n<figure id=\"attachment_164999\" aria-describedby=\"caption-attachment-164999\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-164999\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_324830.jpg\" alt=\"person on floor performing reverse crunch exercise\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_324830.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_324830-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-164999\" class=\"wp-caption-text\">Credit: Philip Date \/ Shutterstock<\/figcaption><\/figure>\n<p>Take a breath into your belly and brace your abs. Tuck your legs towards your face until your hips and lower back lift from the ground. As your legs move, maintain a roughly 90-degree angle at your knees.<\/p>\n<p>No other movement should occur in your body: keep your legs at the same angle, brace as much as you can, and drive your hands into the ground to stabilize yourself. Go slow so that you don\u2019t risk losing posture. <strong>In the top position, your hips should be off the ground<\/strong> for maximum ab recruitment.<\/p>\n<p><strong>Form tip:<\/strong> If you want to make the exercise harder, straighten your legs as you begin the movement or after you&#8217;ve reached the top position. This creates a longer lever arm and increases the challenge on your core muscles.<\/p>\n<h2 id=\"step-3-lower-your-legs-with-control\">Step 3 \u2014 Lower Your Legs With Control<\/h2>\n<figure id=\"attachment_165000\" aria-describedby=\"caption-attachment-165000\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-165000\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_2119969913.jpg\" alt=\"person in gym doing crunch on floor\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_2119969913.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_2119969913-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-165000\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p>Lower your legs slowly until your feet touch the ground and you&#8217;ve returned to the starting position. Moving at a relatively slower speed helps you feel your abs working and eliminates momentum.<\/p>\n<p>To keep tension in your core, <strong>don&#8217;t allow your lower back to arch<\/strong> as you bring your legs down. Keep your pelvis tilted backwards and your lower back pushed into the ground throughout the entire repetition.<\/p>\n<p><strong>Form tip:<\/strong> If your back begins to arch as your legs move, bend your legs more. Shortening the range of motion can also help. Until you have enough total-core control, only lower your legs until you feel your back starting to arch, and then reverse the movement.<\/p>\n<h2 id=\"sc-namejump-anchor2reverse-crunch-mistakes-to-avoid\"><strong><a id=\"2\" class=\"linkj\"><\/a><\/strong>Reverse Crunch Mistakes to Avoid<\/h2>\n<p>Ab exercises that incorporate leg movement are prone to bad form because many people lose focus. Even though the reverse crunch is probably the simplest leg raise-type of exercise, mistakes are still frequent.<\/p>\n<h3 id=\"arching-your-lower-back\">Arching Your Lower Back<\/h3>\n<p>This is a frequent mistake with beginners, because many new lifters lack spinal control and core strength. Arching your lower back will <strong>decrease ab involvement<\/strong> and shift more of the workload towards the hip flexors.<\/p>\n<figure id=\"attachment_165003\" aria-describedby=\"caption-attachment-165003\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-165003\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1388525654.jpg\" alt=\"person on floor doing leg raise exercise\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1388525654.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1388525654-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-165003\" class=\"wp-caption-text\">Credit: Elnur \/ Shutterstock<\/figcaption><\/figure>\n<p>Is it a bad thing? Well, if you want better-looking abs, it won&#8217;t be as efficient. More importantly, this can cause stress on the lower back region. If you want to avoid pain and potential injuries, aim to minimize lower back arching and hip flexor involvement. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25550670\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139139\">1<\/a>)<\/p>\n<p><strong>Avoid it: <\/strong>Make sure your core is always braced and under tension. When you\u2019re not flexing your trunk, make sure your lower back is firmly in contact with the ground. Do the exercise slowly and with control. Slightly elevate your shoulder blades from the floor to further engage your core, if needed.&nbsp;<\/p>\n<h3 id=\"using-momentum\">Using Momentum<\/h3>\n<p>It can be tempting to allow momentum to take over because it makes the exercise easier, but it will greatly diminish muscle activation. If you start swinging your legs around, you\u2019ll end up using mostly your hip flexors in lieu of your abs, and you risk arching your lower back during the eccentric (descent).<\/p>\n<figure id=\"attachment_165001\" aria-describedby=\"caption-attachment-165001\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-165001\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1981554002.jpg\" alt=\"person on floor doing leg raise exercise\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1981554002.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1981554002-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-165001\" class=\"wp-caption-text\">Credit: antoniodiaz \/ Shutterstock<\/figcaption><\/figure>\n<p>If you\u2019re aiming for muscle growth, this is inefficient as it will also reduce time under tension and you\u2019ll have to perform many more repetitions, and spend more time and overall effort, just to have the same stimulus as a strict movement. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3285070\/\" data-lasso-id=\"139026\">2<\/a>) This can also put <strong>more strain on your hip joints and lower back<\/strong>, possibly resulting in pain or injuries.<\/p>\n<p><strong>Avoid it: <\/strong>There is a certain execution speed at which your body will lose muscle tension and optimal bracing. You should never reach that speed but, unfortunately, you only know it once you reach it. If you\u2019re not sure, simply use a slow tempo \u2014 two to three seconds on the concentric (lifting) and two to three seconds for the eccentric (lowering).<\/p>\n<h2 id=\"sc-namejump-anchor3benefits-of-the-reverse-crunch\"><strong><a id=\"3\" class=\"linkj\"><\/a><\/strong>Benefits of the Reverse Crunch<\/h2>\n<p>The simplest exercises are often the most efficient, and the reverse crunch is no exception. Learn how this lift can improve your fitness and provide benefits that other ab exercises lack.<\/p>\n<h3 id=\"abdominal-muscle-growth\">Abdominal Muscle Growth<\/h3>\n<p>They say that \u201cabs are made in the kitchen,\u201d but they are actually made in the gym. A balanced diet and a <a href=\"https:\/\/breakingmuscle.com\/how-to-burn-fat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139153\">healthy body fat<\/a> will only reveal them, but if you want to display an impressive set of abs, you have to train them like any other muscle.<\/p>\n<p>A properly executed reverse crunch will offer significant time under tension and provide a different stimulus than what your abs are used to if you\u2019ve only been doing standard crunches or sit-ups. Incorporating the movement for variety will also help build more muscle. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\" data-lasso-id=\"139027\">3<\/a>)<\/p>\n<h3 id=\"core-strength\">Core Strength<\/h3>\n<p>This exercise will improve ab strength and boost your core and bracing abilities. The reverse crunch teaches you how to <strong>transfer energy from your your core to other limbs<\/strong> (your legs, specifically). You also learn how to brace properly for maximum efficiency and strength.<\/p>\n<figure id=\"attachment_165005\" aria-describedby=\"caption-attachment-165005\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-165005\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1981554137.jpg\" alt=\"person on floor doing medicine ball ab exercise\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1981554137.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1981554137-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-165005\" class=\"wp-caption-text\">Credit: antoniodiaz \/ Shutterstock<\/figcaption><\/figure>\n<p>The general principle is similar to <a href=\"https:\/\/breakingmuscle.com\/back-squat-vs-front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139154\">squatting<\/a>, where your core helps you transfer the energy from your legs through your core and into the barbell. The reverse crunch can help you get better at compound exercises which require core stability, making you a stronger and more complete lifter.<\/p>\n<h3 id=\"spinal-control\">Spinal Control<\/h3>\n<p>The hard part of the exercise is actually to exert proper ab tension while bracing enough to prevent your lower back from arching. Maintaining this strong position will teach you how to stabilize your spine and <strong>efficiently brace your core<\/strong>. Improved spinal stability and control can reduce your risk of lower back pain and injuries, and improve your total-body strength. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\" data-lasso-id=\"139028\">4<\/a>)(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3157598\/\" data-lasso-id=\"139029\">5<\/a>)<\/p>\n<h2 id=\"sc-namejump-anchor4muscles-worked-by-the-reverse-crunch\"><strong><a id=\"4\" class=\"linkj\"><\/a><\/strong>Muscles Worked by the Reverse Crunch<\/h2>\n<p>The reverse crunch is a trunk flexion exercise, which means that it will mainly target the rectus abdominis, but most of the core will actually contribute. Ab exercises which incorporate leg movement are said to emphasize lower-ab development. Let\u2019s see if that\u2019s true and what muscles it trains.<\/p>\n<h3 id=\"rectus-abdominis\">Rectus Abdominis<\/h3>\n<p>This is the famous \u201csix pack.\u201d It&#8217;s the most visible ab muscle and goes from the pelvis to the sternum. The main function of the rectus abdominis is to flex the trunk by bringing the ribs and the pelvis closer together.<\/p>\n<figure id=\"attachment_165004\" aria-describedby=\"caption-attachment-165004\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-165004\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_120709828.jpg\" alt=\"muscular person doing reverse crunch\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_120709828.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_120709828-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-165004\" class=\"wp-caption-text\">Credit: Chad Zuber \/ Shutterstock<\/figcaption><\/figure>\n<p>Now, here\u2019s the tricky part: It is <strong>often claimed that you can &#8220;target&#8221; the upper or lower sections<\/strong> of the muscle. Typically, ab exercises which bring the ribs closer to the pelvis are considered &#8220;upper ab exercises.&#8221; Movements which bring the pelvis closer to the ribs, like the reverse crunch, are thought to be &#8220;lower ab exercises.&#8221;<\/p>\n<p>However, the rectus abdominis is still one single muscle (with multiple tendons running across it) so it is always fully contracted. Is it really possible to emphasize the lower separate from the upper? Let\u2019s look at the research.<\/p>\n<p>One study didn\u2019t find a significant difference between exercises in terms of upper or lower ab recruitment. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11319934\/\" data-lasso-id=\"139030\">6<\/a>) But the exercises were performed with the lifters&#8217; hands under their lower back, which might have caused less lower abs involvement by increasing the back arch.<\/p>\n<p>Comparatively, <strong>some studies have found a difference in activation<\/strong>. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8976314\/\" data-lasso-id=\"139031\">7<\/a>) If the hips are flexed towards the ribs while the upper body remains stationary, the lower abs have been shown to do more work.<\/p>\n<p>So it seems that recruiting the lower abs is <strong>highly related to exercise selection<\/strong>. You cannot &#8220;isolate&#8221; the upper or the lower abs \u2014 the rectus abdominis will always work as a whole \u2014 but some movements can stress either section slightly more. Properly performed exercises that contract the abdominals by rotating your pelvis closer to your (stationary) ribcage may emphasize the lower abs more than the upper. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19761961\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139318\">8<\/a>)<\/p>\n<h3 id=\"obliques\">Obliques<\/h3>\n<p>The internal and external obliques are the \u201cside abs\u201d going from your hip bones up towards your ribs. They are significantly recruited when twisting from the waist or bending sideways.<\/p>\n<p>The obliques are also slightly involved in flexing the trunk, and they work heavily to prevent the body from bending or twisting. They are recruited, particularly in the top portion of the reverse crunch, to stabilize your lower body as it raises slightly into the air.<\/p>\n<h3 id=\"hip-flexors\">Hip Flexors<\/h3>\n<p>The hip flexors are a series of muscles responsible for bringing the leg up towards the body. These relatively small but powerful muscles are involved in the reverse crunch because of the leg movement. They are particularly activated as your legs are lowered to the ground and raised from it.<\/p>\n<p>If you fail to lift your pelvis towards your torso in the top part of each repetition, the hip flexors (and not the abdominals) will be the primary muscles worked during the reverse crunch.<\/p>\n<h2 id=\"sc-namejump-anchor5who-should-do-the-reverse-crunch\"><strong><a id=\"5\" class=\"linkj\"><\/a><\/strong>Who Should Do the Reverse Crunch<\/h2>\n<p>Ab exercises can be useful to virtually anyone, so you should likely include some direct ab exercises in your training. Here&#8217;s when the reverse crunch, specifically, is most beneficial.<\/p>\n<h3 id=\"people-who-want-to-look-good\">People Who Want to Look Good<\/h3>\n<p>If you want to sport an aesthetic physique, then you need to do some direct ab work. One psychology study even revealed that well-developed abdominals are the most desirable body part for men, and in the top three for women. (<a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1474704919852918\" data-lasso-id=\"139033\">9<\/a>)<\/p>\n<p>If you want your upper body to be pleasing to the eye, then including reverse crunches as part of your training will go a long way, especially when paired with a specific fat loss diet and an overall well-muscled physique.<\/p>\n<h3 id=\"strength-athletes\">Strength Athletes<\/h3>\n<p>Many strength lifts such as squats, <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139319\">deadlifts<\/a>, or <a href=\"https:\/\/breakingmuscle.com\/overhead-dumbbell-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139320\">presses<\/a> require a strong core to support moving the heaviest weights possible. The reverse crunch can help by developing the muscles responsible for increasing intra-abdominal pressure, improving spinal control and stability, and increasing bracing abilities. A stronger core is shown to help make you stronger as a whole. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6028208\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139034\">10<\/a>)<\/p>\n<h3 id=\"sports-athletes\">Sports Athletes<\/h3>\n<p>In the same fashion, core strength will help you develop more speed and power if you\u2019re a general sports athlete. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22228111\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139035\">11<\/a>) We rarely think of it, but running, jumping, and throwing all require core strength and total-body coordination. Moreover, the reverse crunch strengthens the hip flexors, which will are heavily involved in running, jumping, and agility.<\/p>\n<h3 id=\"people-with-back-issues\">People with Back Issues<\/h3>\n<p>If you&#8217;ve experienced back pain, or want to prevent it, strengthening your abs is just <strong>as important as strengthening your lower back<\/strong>. The body needs balance in order to perform optimally. Unfortunately, modern life often leads to muscular imbalances, poor posture, and a lack of general physical condition. The reverse crunch can help you combat these potential lower back issues by improving core strength. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25467999\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139036\">12<\/a>)<\/p>\n<h2 id=\"sc-namejump-anchor6how-to-program-the-reverse-crunch\"><strong><a id=\"6\" class=\"linkj\"><\/a><\/strong>How to Program the Reverse Crunch<\/h2>\n<p>As a basic <a href=\"https:\/\/breakingmuscle.com\/best-bodyweight-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139322\">bodyweight exercise<\/a>, the reverse crunch is quite straightforward to program. You can also add some resistance to spice things up a bit. Adopt these repetition schemes if you want maximal benefit, instead of doing countless low-effort reps.<\/p>\n<h3 id=\"unweighted-moderate-to-high-reps\">Unweighted, Moderate to High Reps<\/h3>\n<p>This is a common range for ab exercises. <strong>Three to four sets of 10 to 20 repetitions<\/strong> with 30 to 60 seconds of rest will do the trick, provided you use perfect form. If you can bang out an ultra-high number of reps, it\u2019s an indicator that you&#8217;re using improper form or you\u2019re a beast that needs to add some resistance.<\/p>\n<h3 id=\"weighted-moderate-reps\">Weighted, Moderate Reps<\/h3>\n<p>You can either secure a small weight plate on your ankles and shins or hold a dumbbell or medicine ball between your feet. A load that&#8217;s difficult for <strong>three to four sets of six to 12 repetitions<\/strong> will provide an increased challenge to build strength or stimulate new growth. It&#8217;s essential to keep your form the same or it will defeat the purpose of the exercise.<\/p>\n<h2 id=\"sc-namejump-anchor7reverse-crunch-variations\"><strong><a id=\"7\" class=\"linkj\"><\/a><\/strong>Reverse Crunch Variations<\/h2>\n<p>Perhaps you\u2019ve had enough of lying on the ground or you want to stimulate your abs and hip flexors in a new fashion. Here are some kickass variations that will share the same benefits as the reverse crunch and focus on your lower abs.<\/p>\n<h3 id=\"hanging-leg-raise\">Hanging Leg Raise<\/h3>\n<p>Hang from a pull-up bar, hanging knee raise station, or Roman chair. To really recruit your abs and not focus on your hip flexors, be sure to curl your pelvis up toward your chest at the top of the movement.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Hanging Leg\/Knee Raise Tutorial &mdash; Muscles Worked, Benefits, and Form\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_fLbZrF6MZuE\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfLbZrF6MZuE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/fLbZrF6MZuE\" \/><meta itemprop=\"duration\" content=\"PT3M43S\" \/><meta itemprop=\"uploadDate\" content=\"2019-03-14T00:21:09Z\" \/><\/div><div id=\"lyte_fLbZrF6MZuE\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfLbZrF6MZuE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Hanging Leg\/Knee Raise Tutorial \u2014 Muscles Worked, Benefits, and Form<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/fLbZrF6MZuE\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfLbZrF6MZuE%2F0.jpg\" alt=\"Hanging Leg\/Knee Raise Tutorial &mdash; Muscles Worked, Benefits, and Form\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"How To: Hanging Leg Raise The hanging leg raise is a great exercise for strengthening the core musculature. This movement not only requires the core to be strong, but it also strengthens the grip. Hanging Knee Raise Guide: https:\/\/barbend.com\/hanging-knee-raises\/ Outside of being useful for core and grip development, we like the hanging leg raise for three reasons. 1. It can be performed at any fitness level with modifications to make the movement harder or easier. 2. It can be added to any lifting day for additional core work, but be warned, on grip taxing days this movement may be tough. 3. It&#039;s useful for teaching one to handle their own bodyweight and maintain full body tension in a hanging position. Now that we&#039;ve talked benefits, let&#039;s talk muscles worked. The hanging leg raise works a handful of muscles and the major ones worth noting include, 1. Rectus Abdominus 2. Obliques 3. Hip Flexors 4. Forearms If you currently use hanging leg or knee raises in your programs, share when you like to perform them below! Do you have a circuit you add them to, or a favorite variation?\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>This is an efficient movement because it can easily be scaled down, by bending the legs, or scaled up by aiming to touch your feet to the bar over your head. Moreover, the hanging version will also &#8220;decompress&#8221; your spine, providing comfortable relief after an intense pulling workout or leg day.<\/p>\n<h3 id=\"v-up\">V-Up<\/h3>\n<p>This is a relatively advanced bodyweight exercise, but if you&#8217;ve mastered the reverse crunch, this can be a progression instead of adding resistance. The v-up is one of the most powerful movements to improve core bracing because it requires a high level of abdominal tension combined with leg and arm movement.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Exercise Tutorial - V-Up\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_iP2fjvG0g3w\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiP2fjvG0g3w%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/iP2fjvG0g3w\" \/><meta itemprop=\"duration\" content=\"PT38S\" \/><meta itemprop=\"uploadDate\" content=\"2012-09-25T03:28:04Z\" \/><\/div><div id=\"lyte_iP2fjvG0g3w\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiP2fjvG0g3w%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Exercise Tutorial - V-Up<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/iP2fjvG0g3w\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiP2fjvG0g3w%2F0.jpg\" alt=\"Exercise Tutorial - V-Up\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"How To Do The Move 1. Lie flat on your back with your arms to your sides. 2. Lift your arms off the floor and position them behind your head. Your arms should remain straight. 3. Slightly bend your knees and lift your legs off the floor, crunch forward and try to touch your toes. 4. Lower your legs and bring your arms back behind you. Sign up for our newsletter: http:\/\/goo.gl\/ZCKdn Stay tuned to our channel for more episodes: http:\/\/goo.gl\/c6p4j 1. XHIT Sandbag Workout http:\/\/goo.gl\/Lwx0r 2. Hot Yoga Workout http:\/\/goo.gl\/sLQ6t 3. The Kim Kardashian Workout http:\/\/goo.gl\/ss0dz 4. Intense Mat Workout http:\/\/goo.gl\/mEyyV 5. Cage Match Abs Workout http:\/\/goo.gl\/PhSP8 Check us out online: http:\/\/goo.gl\/qVuTM Facebook: http:\/\/goo.gl\/HzUSX Twitter: http:\/\/goo.gl\/6esYW Tumblr: http:\/\/goo.gl\/Tmzhb Pinterest: http:\/\/goo.gl\/6tUk9 Instagram: http:\/\/goo.gl\/mEIzd\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>The exercise will teach you to transfer energy efficiently between your limbs, as well as provide a serious workout for the abs, hip flexors, and even the serratus \u2014 a key muscle for shoulder stability and performance.<\/p>\n<h3 id=\"lying-leg-raise\">Lying Leg Raise<\/h3>\n<p>This is the reverse crunch\u2019s almost-identical twin brother. It appears similar, but subtle differences offer unique benefits. The lying leg raise only involves leg movement without raising the pelvis or hips, so it will focus more on recruiting the hip flexors.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Lying Leg Lifts Tutorial for Aesthetic Abs!\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Up8geQrl01o\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FUp8geQrl01o%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Up8geQrl01o\" \/><meta itemprop=\"duration\" content=\"PT53S\" \/><meta itemprop=\"uploadDate\" content=\"2019-06-16T20:01:59Z\" \/><\/div><div id=\"lyte_Up8geQrl01o\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FUp8geQrl01o%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Lying Leg Lifts Tutorial for Aesthetic Abs!<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Up8geQrl01o\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FUp8geQrl01o%2F0.jpg\" alt=\"Lying Leg Lifts Tutorial for Aesthetic Abs!\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Join my app for &#36;1: https:\/\/linktr.ee\/FitGurlMel Bio: Melissa is an inspirational spokesperson celebrity trainer, bodybuilding champion, and fitness and lifestyle coach. Super simply tutorial on one of my go-to exercises for creating not just abs, but actual core muscles that can propel you to where you want...and make some pretty abs too ;) Try it in 4 sets of 20 reps: 4 x 20 Web: https:\/\/fitgurlmel.com\/ IG: https:\/\/www.instagram.com\/fitgurlmel\/ FB: https:\/\/www.facebook.com\/fitgurlmel \ud83d\udd25Mel&#039;s training bands: https:\/\/fitgurlmel.com\/ \ud83d\udd25My 10Pack Hamstrings program is available now on my Fitplan App (http:\/\/fitpln.com\/MelissaAlcantara) \ud83d\udd25My Built Aesthetics program is available now on my Fitplan App (http:\/\/fitplan.app.link\/melissa) \ud83d\udd25Melissa&#039;s 365 Fit Food Guide: https:\/\/fitgurlmel.com\/products\/melissas-365-fit-food-guide \ud83d\udd258 Week Body Sculptor training program: https:\/\/fitgurlmel.com\/products\/fitgurlmel-8-week-body-sculptor Hope you enjoy it!\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>However, as long as you prevent any lower back arching, your abs will get a serious workout as well. The overall technique is less complicated, making it is relatively simpler than the reverse crunch.<\/p>\n<h2 id=\"sc-namejump-anchor8reverse-crunch-alternatives\"><strong><a id=\"8\" class=\"linkj\"><\/a><\/strong>Reverse Crunch Alternatives<\/h2>\n<p>What if you want to train your abs while emphasizing the upper part? Don\u2019t worry, you&#8217;re covered with these alternatives.<\/p>\n<h3 id=\"crunch\">Crunch<\/h3>\n<p>The direct opposite of the reverse crunch. The good ol&#8217; crunch is often butchered because the range of motion is so short, but when done correctly, it can be a fantastic ab exercise.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Standard floor crunch\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_8EbVHAutugs\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F8EbVHAutugs%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/8EbVHAutugs\" \/><meta itemprop=\"duration\" content=\"PT32S\" \/><meta itemprop=\"uploadDate\" content=\"2015-11-11T08:29:05Z\" \/><\/div><div id=\"lyte_8EbVHAutugs\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F8EbVHAutugs%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Standard floor crunch<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/8EbVHAutugs\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F8EbVHAutugs%2F0.jpg\" alt=\"Standard floor crunch\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Hit your higher abs (Rectus) with this great starters exercise\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Because it only involves upper trunk flexion, this exercise will torch your upper abs. The basic crunch is possibly one of the most simple and effective ways to train the abs.<\/p>\n<h3 id=\"cable-crunch\">Cable Crunch<\/h3>\n<p>This exercise is favored for its simplicity and for how convenient it is to add potentially heavy resistance. The <a href=\"https:\/\/breakingmuscle.com\/cable-crunch\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139323\">cable crunch<\/a> is the bread and butter for any lifter who wants to build a powerful core.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"The Proper Way to Do the Rope Crunch\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_3trAYNxiF2M\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3trAYNxiF2M%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/3trAYNxiF2M\" \/><meta itemprop=\"duration\" content=\"PT55S\" \/><meta itemprop=\"uploadDate\" content=\"2013-05-28T04:18:21Z\" \/><\/div><div id=\"lyte_3trAYNxiF2M\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3trAYNxiF2M%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">The Proper Way to Do the Rope Crunch<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/3trAYNxiF2M\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3trAYNxiF2M%2F0.jpg\" alt=\"The Proper Way to Do the Rope Crunch\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Common mistakes to avoid when performing the prone rope crunch exercise. If you like our videos, please Subscribe to the ExerscribeTV YouTube channel: http:\/\/www.youtube.com\/subscription_center?add_user=exerscribeTV\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>The cable crunch is one of the best ways to develop stronger, bigger abs through progressive overload. A properly done cable crunch will result in superior upper abs recruitment with little to no hip flexor involvement.<\/p>\n<h3 id=\"sit-up\">Sit-up<\/h3>\n<p>The <a href=\"https:\/\/breakingmuscle.com\/sit-up\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139324\">sit-up<\/a> is the quintessential ab exercise found in many professional and athletic physical fitness tests. It&#8217;s highly efficient for building, and assessing, total core strength and development.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"How to Do\uff1aSIT-UPS\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_swOyWKk7Oko\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FswOyWKk7Oko%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/swOyWKk7Oko\" \/><meta itemprop=\"duration\" content=\"PT46S\" \/><meta itemprop=\"uploadDate\" content=\"2020-09-29T11:58:37Z\" \/><\/div><div id=\"lyte_swOyWKk7Oko\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FswOyWKk7Oko%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How to Do\uff1aSIT-UPS<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/swOyWKk7Oko\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FswOyWKk7Oko%2F0.jpg\" alt=\"How to Do\uff1aSIT-UPS\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"\ud83d\udc49 Subscribe to our channel to get more videos \ud83d\udcaaThis exercise works your abs. \ud83d\ude0aFollow our coach to correct your position and train effectively. \ud83d\udc4dBest Choice for Home Workout: # iOS Home Workout: https:\/\/apps.apple.com\/app\/id1313192037 # Android Home Workout: https:\/\/play.google.com\/store\/apps\/details?id=homeworkout.homeworkouts.noequipment&amp;hl=None Home Workout for Women:https:\/\/play.google.com\/store\/apps\/details?id=workoutforwomen.femalefitness.womenworkout.loseweight&amp;hl=None\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Like all crunch variations, you can easily add external resistance with a weight plate or weighted vest, but many lifters find the properly performed sit-up to be relatively challenging due to the long range of motion.<\/p>\n<h2 id=\"sc-namejump-anchor9faqs\"><strong><a id=\"9\" class=\"linkj\"><\/a><\/strong>FAQs<\/h2>\n<p><strong>Should I do the reverse crunch at the start or at the end of a workout?<\/strong><\/p>\n<p>Both can be valid tactics. Training abs at the end of a workout is the traditional way to go, and for good reason. By finishing with ab work, your core won\u2019t be as fatigued during the session when you want to be fresh for heavier exercises, like squats.<\/p>\n<p>But if you\u2019re someone that loathes training abs, doing them first will ensure that you don\u2019t skip them because you\u2019re &#8220;too tired&#8221; after an exhausting workout. You probably won\u2019t be as strong during the first few&nbsp; sessions, but you\u2019ll likely adapt and benefit in the long-run.<\/p>\n<p><strong>Will the reverse crunch shred my abs?<\/strong><\/p>\n<p>Unfortunately, no. This exercise will strengthen your abs and stimulate muscle growth, so they can look better, but you have to be able to see them first. The only thing that will reveal your abs is to achieve a low enough body fat percentage.<\/p>\n<p>For that, you need to check your energy expenditure and be in a caloric deficit long enough so that you melt your belly and reveal your six-pack. You can consume less calories, and\/or <a href=\"https:\/\/breakingmuscle.com\/two-a-day-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139325\">burn more calories<\/a> through physical activities or <a href=\"https:\/\/breakingmuscle.com\/sled-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"139326\">cardio<\/a>.<\/p>\n<h2 id=\"reverse-engineer-your-way-to-a-great-set-of-abs\">Reverse Engineer Your Way to a Great Set of Abs<\/h2>\n<p>Incorporating the reverse crunch in your training regimen doesn&#8217;t just deliver a better looking six-pack. It&#8217;s an overlooked way to build a stronger and healthier core. It&#8217;s time to stop avoiding ab work, get on the floor, and get those knees up.<\/p>\n<h2 id=\"references\">References<\/h2>\n<ol>\n<li>\n<div class=\"citation-text\">Avrahami, D., &amp; Potvin, J. R. (2014). The clinical and biomechanical effects of fascial-muscular lengthening therapy on tight hip flexor patients with and without low back pain.&nbsp;<i>The Journal of the Canadian Chiropractic Association<\/i>,&nbsp;<i>58<\/i>(4), 444\u2013455.<\/div>\n<\/li>\n<li>\n<div class=\"citation-text\">Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113\/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.<\/div>\n<\/li>\n<li>Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fern\u00e1ndez C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371\/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.<\/li>\n<li>Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177\/1941738113481200. PMID: 24427426; PMCID: PMC3806175.<\/li>\n<li>Stokes IA, Gardner-Morse MG, Henry SM. Abdominal muscle activation increases lumbar spinal stability: analysis of contributions of different muscle groups. Clin Biomech (Bristol, Avon). 2011 Oct;26(8):797-803. doi: 10.1016\/j.clinbiomech.2011.04.006. Epub 2011 May 14. PMID: 21571410; PMCID: PMC3157598.<\/li>\n<li>Lehman GJ, McGill SM. Quantification of the differences in electromyographic activity magnitude between the upper and lower portions of the rectus abdominis muscle during selected trunk exercises. Phys Ther. 2001 May;81(5):1096-101. PMID: 11319934.<\/li>\n<li>Sarti MA, Monfort M, Fuster MA, Villaplana LA. Muscle activity in upper and lower rectus abdominus during abdominal exercises. Arch Phys Med Rehabil. 1996 Dec;77(12):1293-7. doi: 10.1016\/s0003-9993(96)90195-1. PMID: 8976314.<\/li>\n<li>\n<div class=\"citation-text\">Duncan M. (2009). Muscle activity of the upper and lower rectus abdominis during exercises performed on and off a Swiss ball.&nbsp;<i>Journal of bodywork and movement therapies<\/i>,&nbsp;<i>13<\/i>(4), 364\u2013367. https:\/\/doi.org\/10.1016\/j.jbmt.2008.11.008<\/div>\n<\/li>\n<li>Durkee PK, Polo P, Mu\u00f1oz-Reyes JA, et al. Men\u2019s Bodily Attractiveness: Muscles as Fitness Indicators. Evolutionary Psychology. April 2019. doi:10.1177\/1474704919852918&nbsp;<\/li>\n<li>Kocahan T, Ak\u0131no\u011flu B. Determination of the relationship between core endurance and isokinetic muscle strength of elite athletes. J Exerc Rehabil. 2018 Jun 30;14(3):413-418. doi: 10.12965\/jer.1836148.074. PMID: 30018927; PMCID: PMC6028208.<\/li>\n<li>Shinkle J, Nesser TW, Demchak TJ, McMannus DM. Effect of core strength on the measure of power in the extremities. J Strength Cond Res. 2012 Feb;26(2):373-80. doi: 10.1519\/JSC.0b013e31822600e5. PMID: 22228111.<\/li>\n<li>Kumar T, Kumar S, Nezamuddin M, Sharma VP. Efficacy of core muscle strengthening exercise in chronic low back pain patients. J Back Musculoskelet Rehabil. 2015;28(4):699-707. doi: 10.3233\/BMR-140572. PMID: 25467999.<\/li>\n<\/ol>\n<p><em>Featured Image: MDV Edwards \/ Shutterstock<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Some people completely shy away from direct ab exercises, either out of boredom or because they believe the big compound exercises like squats and overhead presses work their abs enough. But plenty of other lifters make ab training a priority, be it to improve performance or their physique. 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