Reverse Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The reverse crunch is a bodyweight core exercise that primarily targets the abdominal muscles while also engaging the hip flexors to assist with controlled lower-body movement. Performed lying on the back with the legs bent, the exercise focuses on curling the pelvis upward and lifting the hips slightly off the floor through abdominal contraction rather than swinging the legs. This movement emphasizes the lower portion of the abs, improves core strength and control, and helps develop better spinal stability when performed with proper form.
How to Perform
Lie flat on your back and bring your legs together, bending your knees so your hips and knees form right angles, with your feet lightly resting on the floor.
Place your arms alongside your body and press your palms gently into the ground to create stability without pushing excessively.
Engage your core by drawing your navel inward and flattening your lower back against the floor before initiating the movement.
Using your abdominal muscles, curl your pelvis upward and guide your knees toward your chest, lifting your hips slightly off the ground in a controlled manner.
Hold the top position briefly while maintaining tension in your abs and keeping your neck and shoulders relaxed.
Slowly reverse the motion, lowering your hips back down with control and keeping your lower back in contact with the floor throughout the descent.
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Tips
Perform the movement at a slow and deliberate pace, especially when lowering your legs back down.
Rely on your abdominal muscles and hip flexors to draw your knees toward your chest, rather than swinging your legs with momentum.
Keep your neck relaxed and pressed against the floor, avoiding any lifting or straining throughout the exercise.
How Not to Perform
Do not swing your legs or use momentum to lift your hips.
Do not arch your lower back off the floor during the movement.
Do not pull your knees with your hands; rely on your abs and hip flexors.
Do not lift or strain your neck; keep it relaxed on the floor.
Do not perform the exercise too quickly; maintain slow, controlled movements.
Do not let your feet leave the floor too early or abruptly.
Do not release core engagement at any point during the exercise.
Do not allow your shoulders to shrug or tense while performing the lift.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
