It's your SAFEST crunch exercise! Scroll down to learn the PROPER REVERSE CRUNCH FORM and to learn ALL THE MUSCLES in this exercise!
Oooh let's lie down on our baaccckkkssss y'all! Work that back!
1. Start by lying down on your back (supine position).
2. Keep arms relaxed at your sides. Hands should be in "palm down" position (pronated). You can also place your hands under your back or your butt if that helps!
3. Hips and knees should be slightly flexed to your level of comfort.
4. Feet should be hip-width apart.
5. Work from the hip! Thrust your hip upward to "crunch" your abs/chest!
6. Your butt should only SLIGHTLY lift off the ground.
7. Use your hands to support your back and the weight of your body.
8. DO NOT work your back! Your back should stay relaxed. Only move the hips!
9. Carefully control your hips to bring them back down and to protect your back.
* Don't move too quickly! Legs and feet should NOT go over your head!
* Don't move your knees. They should stay slightly flexed the whole time
* Be gentle on your spine! Control your hips the ENTIRE time and use your hands to support your back and body
* You should be feeling this exercise in your CHEST (abdominals!). If this exercise hurts your back, try another core exercise. Visit "How to Fitness Videos" on the left for other core exercises that still target the same muscles!
LET’S TALK ABOUT THE REVERSE CRUNCH. The Reverse Crunch is the safest “crunch” exercise. Normal crunches and sit-ups can be very dangerous for your spine because they can cause a lot of damage to your spinal discs over time – so you are in the right place! Welcome to the REVERSE Crunch!
This exercise targets your ABDOMINAL MUSCLES in your chest - mainly the RECTUS ABDOMINIS in the middle of your chest, and the INTERNAL AND EXTERNAL OBLIQUES at the sides of your chest (as well as other deeper abdominal muscles). Compared to other Core Exercises, the Reverse Crunch may seem easier to perform because your HIPS and KNEES start off in a slightly FLEXED but relaxed position, and this exercise doesn't require you to EXTEND your HIPS and KNEES at any point! (Compared to other Core Exercises, such as "Leg Raises" and "Bicycle Kicks" exercises.)
As you thrust your HIPS into a stronger FLEXION, your ABDOMINALS also contract further and you should feel your RECTUS ABDOMINIS in the middle of your chest contracting – that is the crunch feeling! Your INTERNAL AND EXTERNAL OBLIQUES at the sides of your chest also help your RECTUS ABDOMINIS keep you in that crunched position, but not by a whole lot... But if you really wanted to target your INTERNAL AND EXTERNAL OBLIQUES, you can try bringing those hips into a “crunch” more to the left or right sides of your body! (Crunch variations coming soon!)
Stay tuned for more variations of the classic Crunch exercise! If you still need any help in doing this exercise or would like to learn more about it, contact DANCE CUBE on the COACHING page!
Learn ALL of the OTHER MUSCLES that work in a Standing Oblique Crunch!