Decline Reverse Crunch

Muscles Worked

Instructions

1. Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
2. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
3. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
4. Hold the contraction for a second and move your legs back to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.

Instrucciones(ES)

1. Acuéstate boca arriba en un banco declinado y sujétate de la parte superior con ambas manos. No dejes que el cuerpo se deslice.
2. Mantén las piernas paralelas al suelo usando los abdominales, con rodillas y pies juntos y las piernas casi extendidas con ligera flexión. Esta será tu posición inicial.
3. Exhalando, mueve las piernas hacia el torso rodando la pelvis y elevando las caderas. Al final, las rodillas tocarán el pecho.
4. Mantén la contracción un segundo y regresa las piernas inhalando.
5. Repite las repeticiones recomendadas.

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