A reverse crunch involves pulling your legs up toward your torso, leaving your upper body flat on the floor. This exercise targets your rectus abdominis, the main ab muscle. If you want to emphasize the obliques, or side abs, you can add a twist to the reverse crunch movement.
Identification
The reverse crunch is so-named because you perform a crunch in reverse — you pull your legs up toward your torso instead of pulling your torso toward your legs. The reverse crunch is especially useful if you experience neck soreness or pain when you do standard crunches, because your head and shoulders stay relaxed on the floor. Add a twist to the reverse crunch movement if you want to emphasize your obliques.
Function
The reverse crunch involves spinal flexion — bending your spine, and pulling your ribs and hips closer together. The primary mover during spinal flexion is the rectus abdominis, the long, most visible abdominal muscle. During spinal flexion, the rectus abdominis acts as one muscle sheath; the upper and lower portions do not act independently. Contrary to gym lore, the reverse crunch does not the target the lower portion of your abs more than the upper portion.
The reverse crunch already significantly involves the obliques. A 2001 study sponsored by the American Council on Exercise used electromyography equipment to test muscle activity during 13 types of crunches. The reverse crunch rated third for oblique activity. You can emphasize your obliques even more by modifying the exercise to include a twisting motion.
Execution
Lie on a mat on your back with your feet flat on the floor. Place your hands along your sides, and lift your feet off the floor so your thighs are perpendicular to the floor and your lower legs are parallel to the floor. This is the starting position. Exhale, pull your knees in toward your chest and allow your hips to lift off the floor. As you pull your legs in, twist your torso and angle both knees toward your left shoulder. Pause for a count and slowly lower back to the starting position. Alternate sides.
Considerations
Reverse crunches are a challenging abdominal movement because you have to lift the weight of your legs. Increase the difficulty of the exercise by keeping your legs straight throughout the movement.
Do not swing or allow momentum to take over. Lower your legs back to the starting position slowly and with control. If you struggle with this exercise, start with a fraction of the movement and gradually increase the range of motion as you become stronger.
Member Comments