FitCi
Decline Reverse Crunch is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie back on a decline bench and hold the top with your hands
- Raise your legs and bend your knees to 90 degrees
- Contract your lower abs to curl your hips up off the bench
- Bring your knees toward your chest and hold for one second
- Lower your hips back to the bench under control
Coaching tip
The decline adds more resistance for the lower abs than flat ground; curl the hips without swinging.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, neck. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.