Reverse Crunches: What Are their Benefits and How to Create a Routine with Variations?

It is well known in the field of training that crunches are necessary to any training routine. In a world that moves fast and where we work long hours, staying in shape is the only way to go through our days with energy and efficiency. Reverse stomach crunches will help reinforce the body which will help maintain it throughout the day. Here is what you need to know about reverse crunch exercises.

What are the benefits of reverse crunches?

Reverse crunches involve two sets of muscles: the legs and abdominals, which create a more complete exercise. It focuses mostly on the lower abs muscles which are very difficult to work out with other exercises. However, a reverse crunch workout practiced regularly will help strengthen and define these muscles like no other exercise can.

Furthermore, reverse crunches are also one of the core exercise which helps to strengthen the lower back, hips and provide stability to the whole body. It might be its most important function as our body needs to be reinforced in order to maintain its posture as we grow older. By adding strength to the lower abs, the reverse stomach crunches will also make them more flexible and therefore adaptable to all situations.

This is also a great exercise to do if you want to lose weight. The energy it requires to do reverse crunches will eat up at the fat and help reduce your weight. The longer you will keep this routine, the more result you will see around your waist area. You should see it appearing within a couple of weeks. Give yourself six months of such a routine and you will discover that you suddenly have what is called a six-pack, shaped by your abs. The oblique muscles also take part in the exercise which makes it perfect for any woman who would like to tone her belly and make it tighter again.

A Reverse Crunches Routine at Home

Another advantage you will find with a reverse crunch workout is that you don’t need anything particular to do them; therefore, you can basically perform them anywhere you want, including right at home. It is suggested to use an exercise mat to protect your back if you have one. If you don’t, make sure you are lying on something soft.

The most important element of the workout is that you are consistent with it. You should perform your reps daily. If you want, you can exercise three days and then skip one. But you will need to maintain a stable rhythm if you want to see results. Two to three sets of 10 to 15 repetitions on a daily basis will be sufficient for beginners. For those who train regularly, you can go up to 4 repetitions or augment the number to 20 for each set.

How to Perform Reverse Crunches?

First: Lie down on the floor. You need to get into a traditional crunch position which implies that your feet are bent at the knees. You can place your hands behind your head or extended by your side, according to what feels most natural for you.

Second: You need to press your lower back towards the floor. Then lift your feet off of the ground, while you keep knees together at all time, in a bent position forming a 90-degree angle.

Third: Start the exercise by pulling your knees towards your chest, using your core muscles.

Fourth: Bring back your feet to the starting position, without touching the floor, and start all over again until you have completed all your repetitions.

How Many Reverse Crunches Exercises per Week?

Training is different for everyone. It depends on the objectives you have regarding your body. If it is just to stay in shape, working out two to three times per week will suffice. If you want to develop your abs to the point of revealing your pre-mentioned six-pack, then you’ll have to do more. Exercising three days, then skipping one, is a good way to give your body the rest it needs while pushing it to develop itself. When you do train, make sure that your energy level is at the top. It’s not enough to just go through the drill; you need to feel it. Here are a few things to keep in mind to make sure you get results:

Squeeze your abs while you are performing the movement. If you don’t feel it, then it’s useless.

Do not arch your back. If you do, you could injure yourself.

Lift your head and shoulders with the movement of the legs to make the exercise more difficult.


No workout will ever have results if you do not control your diet. Make sure you eat healthily and in quantities relative to your height. If possible, have a nutritionist prepare a daily food plan for you. If you really want to reap the benefits of your workout, it is the only way to go.