How many reps of the decline reverse crunch should you do when you are new to the exercise?

Two to three sets of 10 to 12 reps at a shallow decline angle is a sensible start. Progress by increasing the decline angle a notch at a time rather than adding reps past 15, since the angle is what makes this version harder.

What can I do instead of the decline reverse crunch without a decline bench?

A flat-floor reverse crunch trains the same pelvic-tilt pattern without the added incline, or you can raise your upper back and head slightly on a folded pad or low step to approximate a shallow decline. Either way, expect less resistance than the bench version provides.

What is the decline reverse crunch good for?

The decline angle loads the lower rectus abdominis harder than a floor reverse crunch, making it a good next step once floor reps stop being a challenge. It is a poor choice for a total beginner to reverse crunches, who should own the flat-floor version and control the pelvic tilt before adding an incline against gravity.

Intermediate

Decline Reverse Crunch

The decline reverse crunch loads the lower abs harder than the floor version by fighting gravity through a longer, steeper range. Lying head-up on a decline bench and gripping behind your head for anchor, you curl the pelvis toward the ribs so the lower rectus rolls the hips off the pad. It is a strong pick for anyone wanting more work below the belt line.

Equipment: Bench
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals
Browse by movement: Spinal Flexion

How to do it

1
Lie head-up on a decline bench and grip the pad or a post behind your head.
2
Bend your knees and raise your thighs toward your chest to start.
3
Exhale and curl your pelvis toward your ribs so your hips roll off the pad.
4
Squeeze the lower abs at the top of the curl.
5
Inhale and lower the hips under control without letting the low back arch.
6
Stop just short of the start and repeat without swinging the legs.

Tips

Drive the movement by rolling the pelvis, not by kicking the legs upward.
Keep the descent slow so the abs, not momentum, control the lowering.
Increase the decline angle to make the exercise progressively harder.

Variations

Common mistakes

The hips slide down the bench toward the feet over the course of a set, which shortens the range and quietly reduces how far the pelvis has to travel.
Gripping the bench so hard that the shoulders shrug up toward the ears wastes tension that should stay in the trunk.
Choosing a steeper decline than the current strength level supports turns the lower half of the rep into a fast, uncontrolled drop.
The knees splay apart on the way up instead of staying together, spreading the effort across the hips instead of concentrating it in the lower abs.

Frequently asked

How many reps of the decline reverse crunch should you do when you are new to the exercise?: Two to three sets of 10 to 12 reps at a shallow decline angle is a sensible start. Progress by increasing the decline angle a notch at a time rather than adding reps past 15, since the angle is what makes this version harder.
What can I do instead of the decline reverse crunch without a decline bench?: A flat-floor reverse crunch trains the same pelvic-tilt pattern without the added incline, or you can raise your upper back and head slightly on a folded pad or low step to approximate a shallow decline. Either way, expect less resistance than the bench version provides.
What is the decline reverse crunch good for?: The decline angle loads the lower rectus abdominis harder than a floor reverse crunch, making it a good next step once floor reps stop being a challenge. It is a poor choice for a total beginner to reverse crunches, who should own the flat-floor version and control the pelvic tilt before adding an incline against gravity.

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