Reverse Crunch

An abdominal isolation exercise performed lying on your back where you draw your knees toward your chest, curling your pelvis upward to target the lower abs.

Instructions

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
4. Hold the contraction for a second and squeeze the abdominal muscles.
5. Move your legs back to the starting position while exhaling.
6. Repeat for the recommended amount of repetitions.

Tips

• Focus on the abdominal contraction rather than hip flexor involvement by keeping knees bent throughout.
• Keep your arms stationary on the floor to provide stability and prevent using momentum.
• The movement should be controlled and deliberate, not swinging the legs.
• Perform slowly with a brief pause at the top for maximum muscle engagement.
• This exercise particularly targets the lower rectus abdominis.
• Avoid pulling on your neck or head during the movement.