Reverse Crunches Strength Standards for Men and Women
Discover how your Reverse Crunches performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Reverse Crunches Strength Level
Calculate Your Reverse Crunches Strength
Reverse Crunches Rep Standards
Compare your Reverse Crunches performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 12 |
| Intermediate | 32 |
| Advanced | 56 |
| Elite | 83 |
Reverse Crunches Standards by Bodyweight
Find the Reverse Crunches strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 12 | 34 | 60 | 90 |
| 120 lbs | < 1 | 13 | 34 | 60 | 88 |
| 130 lbs | < 1 | 15 | 35 | 59 | 86 |
| 140 lbs | < 1 | 15 | 35 | 59 | 85 |
| 150 lbs | < 1 | 16 | 35 | 58 | 83 |
| 160 lbs | < 1 | 17 | 35 | 57 | 81 |
| 170 lbs | < 1 | 17 | 35 | 56 | 79 |
| 180 lbs | 1 | 17 | 35 | 55 | 78 |
| 190 lbs | 2 | 17 | 34 | 54 | 76 |
| 200 lbs | 2 | 17 | 34 | 53 | 74 |
| 210 lbs | 3 | 18 | 34 | 52 | 73 |
| 220 lbs | 3 | 18 | 33 | 51 | 71 |
| 230 lbs | 3 | 17 | 33 | 51 | 70 |
| 240 lbs | 3 | 17 | 32 | 50 | 68 |
| 250 lbs | 3 | 17 | 32 | 49 | 67 |
| 260 lbs | 4 | 17 | 31 | 48 | 65 |
| 270 lbs | 4 | 17 | 31 | 47 | 64 |
| 280 lbs | 4 | 17 | 30 | 46 | 63 |
| 290 lbs | 4 | 17 | 30 | 45 | 62 |
| 300 lbs | 4 | 16 | 30 | 44 | 60 |
| 310 lbs | 4 | 16 | 29 | 44 | 59 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 7 | 25 | 49 | 76 |
| 100 lbs | < 1 | 8 | 26 | 48 | 74 |
| 110 lbs | < 1 | 9 | 26 | 47 | 71 |
| 120 lbs | < 1 | 10 | 26 | 46 | 69 |
| 130 lbs | < 1 | 10 | 26 | 45 | 67 |
| 140 lbs | < 1 | 10 | 25 | 44 | 65 |
| 150 lbs | < 1 | 11 | 25 | 43 | 63 |
| 160 lbs | < 1 | 11 | 24 | 42 | 61 |
| 170 lbs | < 1 | 11 | 24 | 41 | 59 |
| 180 lbs | < 1 | 11 | 23 | 40 | 57 |
| 190 lbs | < 1 | 10 | 23 | 39 | 55 |
| 200 lbs | < 1 | 10 | 22 | 38 | 54 |
| 210 lbs | < 1 | 10 | 22 | 37 | 52 |
| 220 lbs | < 1 | 10 | 21 | 36 | 51 |
| 230 lbs | < 1 | 10 | 21 | 35 | 49 |
| 240 lbs | < 1 | 10 | 20 | 34 | 48 |
| 250 lbs | < 1 | 9 | 20 | 33 | 47 |
| 260 lbs | < 1 | 9 | 19 | 32 | 46 |
Reverse Crunches Standards by Age
Discover how Reverse Crunches strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 10 | 26 | 46 | 69 |
| 20 | < 1 | 14 | 34 | 57 | 83 |
| 25 | < 1 | 15 | 35 | 59 | 86 |
| 30 | < 1 | 15 | 35 | 59 | 86 |
| 35 | < 1 | 15 | 35 | 59 | 86 |
| 40 | < 1 | 15 | 35 | 59 | 86 |
| 45 | < 1 | 13 | 32 | 55 | 80 |
| 50 | < 1 | 11 | 28 | 50 | 73 |
| 55 | < 1 | 9 | 24 | 44 | 66 |
| 60 | < 1 | 6 | 20 | 38 | 58 |
| 65 | < 1 | < 1 | 15 | 32 | 50 |
| 70 | < 1 | < 1 | 12 | 26 | 42 |
| 75 | < 1 | < 1 | 8 | 20 | 35 |
| 80 | < 1 | < 1 | 5 | 15 | 28 |
| 85 | < 1 | < 1 | < 1 | 12 | 22 |
| 90 | < 1 | < 1 | < 1 | 8 | 18 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 18 | 36 | 56 |
| 20 | < 1 | 8 | 24 | 45 | 68 |
| 25 | < 1 | 9 | 25 | 47 | 70 |
| 30 | < 1 | 9 | 25 | 47 | 70 |
| 35 | < 1 | 9 | 25 | 47 | 70 |
| 40 | < 1 | 9 | 25 | 47 | 70 |
| 45 | < 1 | 7 | 23 | 43 | 65 |
| 50 | < 1 | 5 | 20 | 39 | 60 |
| 55 | < 1 | < 1 | 16 | 34 | 53 |
| 60 | < 1 | < 1 | 13 | 28 | 46 |
| 65 | < 1 | < 1 | 10 | 23 | 39 |
| 70 | < 1 | < 1 | 6 | 18 | 32 |
| 75 | < 1 | < 1 | < 1 | 13 | 26 |
| 80 | < 1 | < 1 | < 1 | 10 | 21 |
| 85 | < 1 | < 1 | < 1 | 7 | 16 |
| 90 | < 1 | < 1 | < 1 | < 1 | 12 |
Reverse Crunches Overview
Reverse Crunches target the lower abdominal muscles by lifting the hips off the ground while keeping the upper body stable, promoting core strength and stability.
Muscles Worked
Equipment Needed
None
How To Perform the Reverse Crunches
- Lie flat on your back on a mat with your arms by your sides, palms facing down.
- Bend your knees and lift your legs so your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle.
- Engage your core and lift your hips off the floor, curling your pelvis towards your rib cage. Your legs should move towards your chest.
- Slowly lower your hips back to the starting position without letting your feet touch the ground.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Reverse Crunches for proper technique and tips.
Pro Tips for Reverse Crunches
- Ensure your movements are controlled and deliberate to maximize muscle engagement.
- Avoid using momentum to lift your hips; focus on engaging your lower abs.
- Keep your upper body stable and flat on the mat throughout the exercise.
- To increase difficulty, straighten your legs or add ankle weights.
Reverse Crunches Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Reverse Crunches?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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