EXERCISE GUIDE
Reverse Crunch
Keep the knees bent and gently curl the pelvis toward the ribs in this mat-based abdominal exercise.
01Muscles used
Main muscles
- Rectus abdominis
Assisting & stabilizing muscles
- Obliques and other trunk muscles
- Hip flexors (leg positioning)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Lie on your back with your head and shoulders supported. Place your arms slightly out from your sides with palms facing down.
- Raise your feet with knees bent, bringing the knees near the position above your hips.
- Exhale and curl your pelvis toward the ribs, lifting the hips slightly. Keep the head, shoulders and upper back supported.
- Inhale and slowly return the pelvis to the mat, resetting the knees near the position above your hips.
04Technique cues
- Focus on a small pelvic curl instead of swinging the legs.
- Keep the knee bend roughly steady and let the thighs move naturally with the pelvis.
05Cautions
- Do not lift so high that bodyweight shifts onto the neck or the movement becomes a shoulder stand.
- Do not throw the legs away or drop the hips. Stop for lower-back, neck or hip pain or dizziness.