K11 Fitness Funda – Abs Of Steel – Reverse Crunches On Bench

The most effective way to train the Recuts Abdominis muscle is by using dynamic contractions (shortening and lengthening of the muscle) for challenging its function of bending the back. Flexing forward also known spine flexion is something we do in daily life without a thought (and that’s the way it should be) – picking up a pen, scooping up a child, bending to retrieve a chit of paper from under the table, the activities are varied and innumerable.

To keep getting positive results from your workout routine, your effort in the exercise has to steadily increase. One general way to progress is to increase the number of repetitions per set. But in a body weight exercise such as reverse crunches, going beyond 15 repetitions will in fact reduce the challenge and make the exercise easy for your muscles. To increase strength, the effort in executing the movement has to be such that the number of repetitions in the set begin to diminish.

The use of a bench angled upward (incline) will intensify the exercise. The reverse crunch on the incline is tougher. You will need a lot more effort to pull the lower body up in this position.

Here are the instructions:

1. Set the bench to a slight incline, about 15.
2. Grip the top of the bench with both hands.
3. Legs are vertical, at right angle to the body, knees together, and ankles crossed.
4. Inhale
5. Contract the abs to curl the hips off the bench. Pause for a moment.
6. Return to starting position, maintaining legs at right angle to the body.
7. Breathe in and out rhythmically
8. Lower your hips with control.
9. Initiate the next repetition.

Remember the following:

1. Contract forcefully. Use your abs to lift your hips.
2. The pelvic region must roll up toward the ribcage.
3. Knees go close to your face.
4. Keep your chin tucked and fixed. There is no movement at the neck.
5. Avoid opening up at the hip. Keep the movement strict. Maintain the right angle.

Reverse crunch on the bench is a progression over the one on the floor. Work your abs twice a week with this exercise for 2 sets.  Aim to get 10-12 reps per set.

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Lata Rajan
Senior Faculty (Exercise Science)
K11 Academy of Fitness Sciences
by
Fitness Icon Kaizzad Capadia