Reverse Hyper Bodyweight

A bodyweight abdominal exercise where you lie on your back and bring your knees toward your chest while lifting your upper back off the ground.

Instructions

1. Lie on your back on the floor with your arms extended along your sides, palms down.
2. Extend your legs fully, keeping them together and straight.
3. In one explosive motion, bring your knees toward your chest while simultaneously lifting your upper back and torso off the ground.
4. Reach your hands toward your shins as your knees come up, creating a V-shape with your body at the peak.
5. Lower your upper body and legs back down to the starting position in a controlled manner.
6. Immediately repeat the movement without pausing at the bottom.
7. Continue for the desired number of repetitions.

Tips

• This is a challenging core exercise that should be progressed gradually.
• Keep movement controlled and deliberate rather than using momentum.
• Beginners can modify by bending knees more or lifting only the torso or legs separately.
• This exercise effectively targets both the upper and lower abdominals simultaneously.
• Strong hip flexor and core strength is required for proper execution.
• The explosive movement pattern makes this suitable for conditioning and time-based training.