Grab the sides of the chair with both hands and use your lower abs to bring your knees up to your chest before slowly lowering them down again. Alternatively, sit on a decline bench, sit-up bench, or sturdy kitchen chair while you do your reverse crunches. At the same time, use your lower abs to bring your knees toward your face in a reverse crunch. Use your upper abs to raise your head and shoulders off the floor. To do this, put your hands behind your head and tighten your core. If standard reverse crunches start to feel too easy, boost the intensity level by combining the reverse crunch with a regular crunch. For instance, make it a goal to get comfortable doing 3 sets of 15 reps. If you’re looking for more of a challenge, you can always work your way up to a higher number of sets and repetitions. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches. Aim to do a total of 8 to 12 crunches per set. Lay flat on the floor with your arms next to your sides. Pause for a second or 2 before beginning your next reverse crunch. Move your legs back into the starting position, with your knees facing the ceiling and your calves parallel to the floor. Holding onto the top of the bench behind you, curl your hips and lower back off the sit up bench. Keep your legs together and bent at the knees. Do this exercise lying supine on a sit up bench. They’re especially good for strengthening your upper abs and are safe to perform. Then, carefully lower your hips back to the ground using a smooth, controlled motion. Reverse crunches work your entire mid-section.
Do this smoothly and gently to avoid putting strain on your back. Once you’ve brought your knees as close to your face as possible, lift your knees straight up toward the ceiling to raise your hips and lower back 1 to 2 inches off the ground. As you do this, keep your hips and butt on the floor. To start the crunch, slowly and smoothly pull your knees back toward your face. Next, bend your knees and lift your legs so your calves are parallel to the floor, making a 90° angle with your thighs. Relax your neck and shoulders and let your arms lie at your sides with the palms facing down. Keep your legs extended straight out in front of you, with your toes pointed at the ceiling.
To do one, start by lying flat on your back on the floor or an exercise mat. A reverse crunch is a type of exercise that targets the lower abdominal muscles.
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