Decline Reverse Crunch

A reverse crunch on a decline bench, targeting the lower rectus abdominis through hip and pelvic flexion.

Instructions

1. Lie on your back on a decline bench and hold on to the top of the bench with both hands for stability.
2. Do not let your body slip down from this position.
3. Hold your legs parallel to the floor using your abs, keeping your knees and feet together.
4. Your legs should be fully extended with a slight bend in the knees. This is your starting position.
5. While exhaling, move your legs toward your torso as you roll your pelvis backward.
6. Raise your hips off the bench by contracting your lower abdominals.
7. At the end of this movement, your knees will be touching your chest.
8. Hold the contraction for a second and move your legs back to the starting position while inhaling.

Tips

• Focus on the movement coming from your lower abdomen, not just hip flexion.
• The decline position significantly increases the difficulty compared to flat crunches.
• Control the descent; avoid using momentum to return to the starting position.
• This movement effectively targets the lower rectus abdominis and lower abdomen.