Core
Reverse crunch
- Kit
- No kit
- Works
- abs · hip flexors
- Also
- obliques · deep core
The reverse crunch is a floor ab exercise where you curl your knees and hips toward your ribs instead of lifting your head and shoulders. It trains the lower part of the abdominal wall and teaches you to move your pelvis under control rather than swinging your legs. It suits most people, and it is a good option if full sit-ups bother your neck.
Form
How to do reverse crunch
- 1Lie on your back with your knees bent, feet off the floor and thighs roughly upright. Rest your arms alongside you, palms down, or hold the floor lightly.
- 2Flatten your lower back into the floor and keep it there. This is the position you are trying to protect for the whole effort.
- 3Exhale and curl your pelvis toward your ribs, rolling your hips up so your knees travel over your chest. Think about shortening the front of your torso, not kicking your legs.
- 4Lower slowly with the same control until your thighs return to upright, and inhale at the bottom. Stop short of letting your feet touch down or your back arch.
- 5Keep the pace steady and the neck relaxed for the rest of the set, and stop curling if your lower back lifts away from the floor.
Watch for
Common mistakes
Swinging the legs and using momentum to get the hips up.
Fix: Slow the tempo down so the movement starts from your abs curling, then lower at the same speed.
Letting the lower back arch off the floor between reps.
Fix: Keep your thighs closer to vertical at the bottom and press your lower back down before each curl.
Pulling on the head or tensing the neck to help.
Fix: Leave your head resting on the floor and your arms passive, breathing out as you curl.
Variations
Easier and harder
Sessions
Put it in a workout
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