Reverse Crunch (Bench)

A core exercise performed on a bench where you curl your lower body toward your upper body. This reverse crunch variation targets the lower abdominals and is safer for the lower back than traditional crunches.

Instructions

1. Lie on your back on a bench with your head and upper back supported.
2. Place your hands either across your chest or gently beside your head on the bench.
3. Bend your knees at approximately 90 degrees.
4. Using your lower abdominals, curl your pelvis up and bring your knees toward your chest.
5. This should create a rocking motion of your lower body toward your torso.
6. Pause briefly at the top of the movement.
7. Lower your legs back down to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• Focus on using your lower abs rather than pulling with your arms
• Move in a smooth, controlled manner avoiding jerky movements
• You can place your hands lower on the bench for more support if needed
• This variation is easier on the lower back than traditional crunches
• Full range of motion is not necessary; focus on quality contractions