Reverse Crunch
Complete guide to Reverse Crunch. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Reverse Crunch
Lie on your back on an exercise mat with your hands flat at your sides or under your lower back for support.
Engage your abs and take a breath.
Bring your knees toward your chest by lifting your hips off the floor, squeezing your abs at the top and exhale.
Slowly lower your legs back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |