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Find related exercises and variations along with expert tips 5 Oblique Crunches for a Stronger, More Muscular Core. Start this exercise by lying flat on your back on a mat. It helps to strengthen your lower back, hips, and spine. A reverse crunch is one of the most basic of ab exercises. Crunches with Straight Legs; Crunches with Straight Legs. Step 2: Keeping your arms stationary, bend your knees and raise your legs so that your calves are parallel to the floor for your starting position. Don’s Advice: I like reverse crunches actually. Instructions: 1. Lift your legs straight up to the ceiling, as far as they can go without having to bend them. While the reverse crunch effectively trains your abdominals, it can be a painful exercise to perform for some individuals. Benefits: The focus here is on side flexion of the obliques, and on going as far into the end range of motion as you can. ... Straight leg lifts . The benefits of reverse crunches include making your ab muscles stronger and more flexible, as well as helping to fix your posture. Bent-Knee Crunches vs. Straight-Leg Crunches. You’ll find an almost endless variety of crunches, some of which require machines or free … This exercise targets the lower abdominals. By starting the movement in your lower body and bringing your knees to your chest, you protect your back and create a greater range of motion, which can help place more tension on your abdominal […] Because this is a much straightforward workout. ... First rotate to the right and try to meet the left knee with the right elbow while you extend the right leg straight out and then do the opposite side by trying to meet the right knee with the left elbow. Now that you know what obliques are, you’re ready to develop them. When it’s time for your abdominal workout, it’s a good bet that you’ll be getting down on the floor and performing crunches. Obviously, this is an exercise that you can do as a beginner without much hassle. Reverse crunches hone in on the bottom portion of your rectus abdominis to take your four-pack to a six-pack, says Mike Donavanik, C.S.C.S., LA-based personal trainer and founder of Sweat Factor. For all its worth, 90-degree reverse crunch targets your abs, hips, and back. Lie on your right side with your legs straight, feet stacked, and your right arm extended in front of your chest on the ground, palm down. Slower is better for this movement. How to do Straight-Leg Reverse Ab Crunch: Step 1: Lie straight out and flat on your back on an exercise mat on the floor with your palms down. Plus, they train your transverse abdominis (your innermost abdominal muscle) more than traditional crunches.