Reverse Crunch

Reverse Crunch is an effective exercise for training the lower part of the abdominal muscles (rectus abdominis) and hip muscles . This exercise specifically targets the deep core muscles which are important for stabilization and strength in the midsection.

Correct technique and execution

Follow these steps to properly perform the Reverse Crunch :

1. Starting position: Lie flat on your back with your arms at your sides. Bend your knees and lift your feet up so that your calves are parallel to the ground at a 90-degree angle.
2. Knee Raises: Engage your core and lift your hips off the ground by pulling your knees toward your chest. Make sure the movement comes from the stomach, not from momentum.
3. Lower back: Lower your hips back down with control to the starting position, without letting your feet touch the ground.

Common errors

• Using momentum: Avoid using momentum from your legs to lift your hips. Focus on activating your abdominal muscles to perform the movement.
• Arch your back: Keep your lower back in contact with the ground throughout the movement to avoid injury and ensure that your abdominal muscles work optimally.
• For fast movement: Perform the movement slowly and controlled to maximize the activation of the abdominal muscles.

Modifications and variations

For beginners: Start by keeping your feet on the ground and perform an easier version by pulling your knees up in a smaller movement. For advanced: Add a leg extension after each repetition to increase the difficulty, or use a medicine ball between the knees for added resistance.

Reps and sets

Aim for 3 sets of 12-15 repetitions. Increase the number as you get stronger and more comfortable with the exercise.

Breathing technique

Inhale as you lower your legs towards the ground, and exhale as you pull your knees towards your chest.

Videos for technique

Here is a video showing the proper execution of the Reverse Crunch: