Reverse Crunch
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The Reverse Crunch is a bodyweight core exercise where you curl the pelvis and knees toward the chest while lying on your back, emphasizing the lower portion of the rectus abdominis. It builds abs strength with less neck strain than traditional crunching. Ideal for beginners through advanced trainees; no equipment required (optional mat).
How to Perform Reverse Crunch
- 1Lie on your back with arms by your sides or lightly holding the floor/mat for stability, knees bent ~90°, feet off the floor.
- 2Brace the core and press the lower back gently into the floor.
- 3Exhale as you curl the pelvis off the floor, bringing knees toward the chest by contracting the abs—not by swinging the legs.
- 4Pause briefly at the top with abs shortened.
- 5Inhale as you lower the hips under control without letting the feet slam down.
- 6Repeat for the desired reps.
- 7Key form tips: Initiate from the abs/pelvis, not momentum; keep the neck relaxed; avoid yanking with the arms. Common mistakes: kicking the legs, arching the lower back, or rushing the eccentric.
