Reverse crunch
Log this in the trackerA crunch from the bottom up: the pelvis curls toward the ribs, not the other way.
What it is
Lying on your back, you lift the hips off the floor by curling the pelvis toward the ribcage. It targets the lower portion of the abdominals with very little hip flexor involvement.
Muscles worked
Primary: Core. Secondary: Hip flexors.
How to perform it
- Lie on your back with the hips and knees bent to ninety degrees, arms flat at your sides.
- Press the lower back into the floor and breathe out.
- Curl the pelvis up toward the ribs so the hips lift a few inches off the floor.
- Lower slowly under control without swinging the legs.
Common form faults
- Swinging the legs to generate momentum. Keep the knee angle fixed and move slowly; the lift is small, and it should be.
- Pushing the arms into the floor to help. Rest the hands lightly, palms up, and let the abs do the work.
Programming
12 to 20 reps. Add a light dumbbell between the feet, or slow the lowering, before chasing more reps.
Plan your training
Variations & substitutions
Frequently asked questions
- Is there a lower ab muscle?
- The rectus abdominis is one sheet, but the lower fibres work harder when the pelvis moves toward the ribs, which is what this exercise does.
- Why does my back arch?
- Usually the legs are too straight or moving too fast. Keep the knees bent and reduce the range until the back stays down.