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Waist · Body Weight
Reverse Crunch
Reverse Crunch 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
- 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.
- Engage your core and lift your hips off the floor, curling your knees towards your chest. Focus on using your abdominal muscles to lift your hips.
- Slowly lower your hips back to the starting position, keeping your knees bent at a 90-degree angle. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum to lift your hips; focus on using your abdominal muscles.
- Breathe steadily, exhaling as you lift your hips and inhaling as you lower them back down.
- Keep your head and shoulders relaxed on the floor to avoid straining your neck.
Reverse Crunch alternatives
More abs exercises
Reverse Crunch FAQ
What muscles does Reverse Crunch work?
Reverse Crunch mainly works the abs in the waist (Rectus Abdominis). The obliques work as secondary muscles.
What equipment do you need for Reverse Crunch?
None. Reverse Crunch 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 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 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 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?
Other exercises for the abs include Crunch With Medicine Ball, Cable Standing Crunch, Band Kneeling Crunch and Dumbbell Ab Crunch.
For developers
Use Reverse Crunch in your app
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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