Decline Reverse Crunch

Abs Tier B for Abs Bodyweight Isolation Pull

Try it now

3sets

12-15reps

45srest

~4.7kcal/min

AbsB Rectus Abdominis

Obliques

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inAbs

Abs tightening — pulling the ribs and hips toward each other.

Key cue (the coach says it during the set)“Exhale, curl the ribs down toward the hips.”

Tempo · Up 1 s · squeeze 1 · down 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Neck / upper trapsPulling on the neck. Hands lightly by the temples or crossed on the chest; keep a fist of space under the chin.
Feel it in Front of hipsHip flexors doing the work. Bend the knees more, do not anchor the feet, and curl the spine instead of folding at the hips.
Feel it in Lower backLower back arching off the floor. Press it into the floor and exhale as you curl.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Lie with your head at the high end of the decline and grip the bench firmly behind your head.
Think of curling your pelvis toward your ribs, not kicking your knees to your face.
Keep your knee angle fixed so your abs, not your hip flexors, do the work.