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man using workout bench man using workout bench

Reverse Crunch to Knee-Up with Rotation

Body Part: Core, Rectus Abdominis, Obliques, Back, Latissimus Dorsi

Equipment: Bench

Difficulty: Intermediate

Description

Step 1: Lie supine the bench with knees at 90˚ and thighs pulled into the abs. Grab the bench behind your head for support. Draw in the abs. Lock the shoulders back and down.

Step 2: Drive your knees toward your nose curling your hips and spine up off the bench.

Step 3: Once you have crunched through a maximum range of motion, rotate your hips to one side while extending your legs and feet vertically toward the ceiling.

Step 4: Reverse the pattern and return to the starting position.

Step 5: Repeat on the other side. Maintain posture throughout. Lower yourself to the starting position, do not fall into it. Do not extend the legs or arch the back to create momentum to initiate the reverse crunch.