Which Muscles Do Reverse Sit-ups Work?

Exercises that target your core muscles are an essential part of your workout routine. These exercises help support your back and also help to contribute to a great-looking abdominal area. For people who don’t care for sit-ups or crunches, then the reverse sit-up – also called the reverse crunch – is a suitable alternative. Be sure to perform the move with proper form in order to reap the benefits for the muscles involved in the move.

Proper Form

To perform reverse sit-ups, lie on your back on the floor or a mat. Bend your knees and place your feet flat on the floor. Spread your arms out to your sides for stability. Engage your abs and slowly raise your feet off of the floor. Keep your knees over your hips. Bend your knees until they are at 90 degrees. This is your starting position. Exhale as you slowly lift your hips up off of the mat as you keep your abs contracted and press your lower back into the floor. Slowly return to the starting position as you inhale. This completes one repetition. Do two sets of 15 to 25 reps. You may cross your legs at the ankles if you wish.

Rectus Abdominis

The main muscle targeted during a reverse sit-up is the rectus abdominis, the large paired muscle that runs vertically on each side of your abdomen. The rectus abdominis is essential for posture and is responsible for flexing the spine. Additionally, the rectus abdominis helps you breathe, keeps your organs in place and creates intra-abdominal pressure. The rectus abdominis does the most work during a reverse sit-up.

Transverse Abdominis

The transverse abdominis is another targeted muscle in the reverse sit-up. This muscle is located deep within the abdomen, below the internal obliques. This muscle helps pull your abdominal wall inward during expiration; helps support and compress your internal organs; helps expel vomit, urine, and feces; assists with childbirth; and helps create intra-abdominal pressure.

Obliques

The external oblique muscles are the secondary target during a reverse crunch. These muscles are located at the sides and front of your abdomen. They function to assist in lumbar flexion, rotation and lateral flexion. Additionally, the obliques assist in helping to create intra-abdominal pressure. During the reverse sit-up, your external obliques help pull your chest down toward your pelvis.