Core
Reverse crunch
A controlled lower-body movements designed to isolate the rectus abdominis without straining the neck.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your arms at your sides and palms facing down for stability.
Raise your legs and bend your knees at a 90-degree angle so your calves are parallel to the floor.
Engage your core to pull your knees toward your chest while simultaneously lifting your hips off the floor.
Exhale at the top of the movement, ensuring your lower back rounds slightly to fully contract the abdominal muscles.
Slowly lower your hips back to the starting position without letting your feet touch the ground.
Maintain constant tension in your midsection throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to lift the hips.
- Pressing excessively into the floor with the hands to force the lift.
- Lowering the legs too quickly and arching the lower back.
- Lifting the head or shoulders off the mat during the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.