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Waist · Body Weight
Reverse Crunch With Kick Out
Reverse Crunch With Kick Out is an intermediate isolation strength exercise that works the abs (waist), with the obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Obliques · External Obliques, Internal Obliques
How to do Reverse Crunch With Kick Out
- Lie on your back with your knees bent and feet flat on the floor. Place your arms by your sides with palms facing down for stability.
- Lift your legs off the floor, bending your knees at a 90-degree angle so that your thighs are perpendicular to the floor and your calves are parallel to the floor.
- Extend your legs straight out in front of you, keeping them off the floor to perform a kick-out.
- Bend your knees back to the starting position and engage your core to lift your hips off the floor, curling your knees towards your chest. Lower your hips back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum to lift your hips; focus on using your abdominal muscles.
- Perform the exercise on a comfortable, non-slip surface to ensure safety and reduce discomfort.
- Keep your head and shoulders relaxed on the floor to avoid straining your neck.
Reverse Crunch With Kick Out alternatives
More abs exercises
Reverse Crunch With Kick Out FAQ
What muscles does Reverse Crunch With Kick Out work?
Reverse Crunch With Kick Out mainly works the abs in the waist (Rectus Abdominis). The obliques work as secondary muscles.
What equipment do you need for Reverse Crunch With Kick Out?
None. Reverse Crunch With Kick Out is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Reverse Crunch With Kick Out should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Reverse Crunch With Kick Out good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Reverse Crunch With Kick Out burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Reverse Crunch With Kick Out?
Other exercises for the abs include Crunch With Medicine Ball, Crunch (On Stability Ball), Band Kneeling Crunch and Cable Standing Crunch.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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