Relax your shoulders and neck to minimize the tension in your upper body. Stretching out on a lightly cushioned surface like a yoga mat or a carpeted section of the floor can make performing the exercise more comfortable.
With your feet elevated and your knees bent, the tops of your shins should be roughly parallel to the floor.
Don’t forget to breathe. You’ll exhale sharply as you bring your knees up and exhale as you lower them down.
This extra lift increases the overall range of motion, making the crunch more effective. Avoid rocking into the movement or extending your back too forcefully. You’re just looking for a tight vertical tilt to briefly engage your middle and upper abs.
Pausing momentarily will also give you a chance to catch your breath and assess your technique.
Feel free to pick a higher or lower number to suit your individual fitness level. It’s okay if you don’t get the same number of reps every set. You might be able to complete 12 crunches while you’re fresh, but only grind out 8 by the time you reach your final set.
The number of sets you do will depend on your individual goals and the way the rest of your workout is structured. Remember, though, that too many reps of any type of spine crunch can be dangerous long-term. Quality is more important than quantity. You’ll only be doing yourself a disservice by letting your technique break down in order to get more reps in.
Make sure your core stays tightly contracted throughout the entire movement to steady yourself and keep both halves of your body moving in sync with one another.
A decline bench with variable height settings will allow you to make the movement slightly easier if you’re fatigued or struggling to make it through a full range of motion. However, a sturdy chair will work just as well if you don’t want to invest in new equipment. Performing reverse crunches on a decline forces you to engage the muscles of your lower abs even more.
