Lying bench reverse crunch

The lying bench reverse crunch is a popular ab exercise performed by bringing the knees toward the chest while lying on a bench. It is largely similar to the same exercise performed on the floor, but being able to press the lower back into the bench pad can help reinforce proper form and increase the burn in the abs. Like most crunch variations, it is usually performed for moderate to high reps, such as 8-12 reps per set or more.

Benefits

  1. Focuses on the rectus abdominis or "six-pack" muscles, particularly the lower abs
  2. Easy to learn and master
  3. The balance challenge of staying on the bench may make the core muscles work harder
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Lying bench reverse crunch Images

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Lying bench reverse crunch Instructions

Lying bench reverse crunch muscle diagram
  1. Lie on an exercise mat or a flat bench with your legs off the end.
  2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
  3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
  4. As you breathe in, slowly return to the starting position.
  5. Repeat for the recommended amount of repetitions.

Variations: As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.

Alternative Exercises for Lying bench reverse crunch

Bent-knee reverse crunch thumbnail image Bent-knee reverse crunch thumbnail image

Bent-knee reverse crunch

Muscle Targeted: Abdominals
Equipment Type: Body Only
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Decline reverse crunch thumbnail image Decline reverse crunch thumbnail image

Decline reverse crunch

Muscle Targeted: Abdominals
Equipment Type: Other
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