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EXERCISE PDF

Reverse Crunch

Keep the knees bent and gently curl the pelvis toward the ribs in this mat-based abdominal exercise.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Reverse Crunch: English PDF page 1 of 2
Reverse Crunch: English PDF page 1 of 2
Reverse Crunch: English PDF page 2 of 2
Reverse Crunch: English PDF page 2 of 2

Review the movement

Start: keep bent knees near the position above your hips
Start: keep bent knees near the position above your hips
Curl: gently bring the pelvis toward the ribs
Curl: gently bring the pelvis toward the ribs

Muscles used

Main muscles

  • Rectus abdominis

Assisting & stabilizing muscles

  • Obliques and other trunk muscles
  • Hip flexors (leg positioning)

How to perform

  1. Lie on your back with your head and shoulders supported. Place your arms slightly out from your sides with palms facing down.
  2. Raise your feet with knees bent, bringing the knees near the position above your hips.
  3. Exhale and curl your pelvis toward the ribs, lifting the hips slightly. Keep the head, shoulders and upper back supported.
  4. Inhale and slowly return the pelvis to the mat, resetting the knees near the position above your hips.

Cautions

  • 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.
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