Abdominals
Decline Reverse Crunch
A reverse crunch on a decline bench that brings your hips toward your ribs to work the lower abs.
Primary musclesAbdominals
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie on a decline bench with your head at the top and grip the handles or bench edges above your head.
- 2Pull your knees in so your thighs rise toward your chest.
- 3Tighten your abs.
How to perform
- 1Roll your pelvis off the bench, lifting your hips toward your ribcage.
- 2Keep your knees bent and your motion small and smooth.
- 3Hold briefly at the top.
- 4Return your hips to the bench gradually.
