VARIATIONS

Reverse Crunch

Hips roll off the ground while pulling knees toward the chest

This isolation exercise targets the lower abdominal region by pulling the pelvis toward the ribcage. It builds core strength without placing load on the spine.

HOW TO DO IT

Lie flat on your back with arms resting at your sides.
Lift your legs until your thighs are perpendicular to the floor.
Bend your knees to a 90-degree angle with feet together.
Pull your knees toward your chest while rolling your hips off the ground.
Pause briefly at the top of the movement.
Lower your hips and legs back to the start with control.

COMMON MISTAKES

Using momentum to swing the legs instead of contracting the abs.
Arching the lower back excessively when lowering the legs.
Pulling on the floor with hands to generate lift.
Failing to lift the hips off the ground.

TIPS

Initiate the movement by tilting the pelvis, not just swinging the legs.
Keep your head and shoulders pressed firmly into the floor.
Exhale sharply as you curl your hips upward.

DETAILS

Muscles: Abdominals
Equipment: Bodyweight
Type: Strength Training
Difficulty: Beginner
Tracked as: Reps only

TECHNIQUE

Base movement: Crunch
Arms: Both
Hand orientation: Supinated (palms up / toward you)
Body position: Lying on the back
Direction: Backward (reverse)

SIMILAR EXERCISES

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