Reverse Crunch
Equipment Needed
About This Exercise
A core exercise that targets the lower abdominals by curling the hips off the floor toward the chest, keeping tension on the abs throughout the movement.
How to Perform
- 1
Setup
Lie flat on your back with your arms at your sides, palms pressing into the floor. Lift your legs so your thighs are perpendicular to the floor and your knees are bent at roughly 90 degrees.
- 2
Brace Your Core
Engage your core by drawing your belly button toward your spine. Press your lower back gently into the floor to eliminate any gap.
- 3
Curl Hips Up
Using your lower abs, curl your hips off the floor and draw your knees toward your chest. Focus on rolling the pelvis upward rather than swinging the legs. Your hips should lift a few inches off the ground.
- 4
Lower with Control
Slowly lower your hips back to the starting position with control, keeping tension in your abs throughout the descent. Do not let your lower back arch off the floor. Repeat for the prescribed number of reps.
Form Tips
- •Focus on curling the pelvis upward — think of bringing your hips to your ribcage
- •Keep your upper body relaxed and avoid pulling with your arms
- •Press your palms firmly into the floor for stability
- •Exhale as you curl up and inhale as you lower back down
Common Mistakes to Avoid
- •Using momentum to swing the legs instead of controlled abdominal contraction
- •Lifting with the hip flexors rather than curling the pelvis with the abs
- •Allowing the lower back to arch off the floor during the lowering phase
- •Rushing through reps instead of maintaining slow, controlled movement
Muscles Worked
Primary
Secondary
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