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How to Do Reverse Crunches – Benefits, Variations, Workout Routines

How to Do Reverse Crunch
2-3 sets of 10-15 reps/day
5 min

Muscles Involved: Leg, Ab

Benefits of Reverse Crunches

Lower ab muscles are difficult to work out, however, reverse crunches will help you to do it. Reverse crunches are one of basic core strengthening exercises that also improve stability throughout the lower back, hips, and spine. The main purpose of this exercise is to provide your lower ab muscles with strength and flexibility. This exercise is not harmful as it can fix your posture as well. If your aim is to lose weight, you should add reverse crunches in your workout routine.

Reverse crunches can be performed at home or anywhere if there is a little bit of space and something soft to lie on. They engage obliques as well. This exercise is a must for any woman, who aims to tone her belly.

If you do this exercise regularly, you will notice first results after a couple of weeks. You will get rid of belly fat so your tummy will become flat, and after two months you will notice the first signs of six packs! Do not waste your time and make this exercise a part of your daily workout routine.

How to Do Reverse Crunches

  • The starting position: lie down on the floor in a traditional crunch position, your feet bent at your knees and hands under your head or extend them at your sides;
  • Press your lower back into the floor and lift your feet off of the ground. Keep your knees together, bent at 90-degree angles.
  • Using your core, pull your knees to your chest.
  • Return to the starting position without touching the floor with your feet.

How many reverse crunches should I do per day?

Do as many reverse crunches as needed according to your workout routine or workout plan. Generally, the first visible result reveals in three-four weeks. Do 2-3 sets three-four times a week. Remember that this exercise requires proper performance in order to achieve brilliant results.


  • Do not forget to squeeze your abs while performing the movement;
  • Do not arch your back in order to avoid injury;
  • You can make the exercise harder by lifting your head and shoulders with legs.

Crunches Variations

Reverse Crunches Workout Routines

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