It's time to go home, so skip!!

Haha, it's so funny because it's like me.

I should do it at home, skip.

I absolutely won't do it, haha.

Reverse Crunch - How to Do, Proper Form, Tips & Alternatives

Doing the Reverse Crunch right? Let your AI coach fix your form and build it into a plan made for you.

Beginner

About

It is a workout to target the upper abdominal muscles. You have to raise your legs with the strength of your core, not your waist or neck. Please be careful not to use your body's rebound!

How to Reverse Crunch

Starting Position

1. Please lie down comfortably on the floor.

2. Bend your knees and lift your legs so that your thighs are perpendicular to the floor.

3. Spread your arms wide and support your body on the floor to keep it steady.

Proper Form

1. Bend your knees so that they are perpendicular to the ground while lying on the floor.

2. Engage your abs as if your knees are touching your chest and lift your hips up.

3. Hold this position for about 1 second, then slowly return to the starting position.

Breathing Technique

Exhale when you raise your legs, and inhale when you lower them.

Muscles Reverse Crunch Works

Muscles used

Rectus abdominisThe six-pack muscles running from your lower chest to your pelvis
PsoasThe muscle that runs from your inner waist to the front of your thigh
Transverse abdominisThe deepest core muscle that wraps around your abdomen
ObliquesSide, from ribs to pelvis

Main muscleLying on your back, bend your knees and curl your pelvis up toward your chest. The main muscle at work is your rectus abdominis, which contracts to lift your pelvis and tighten your lower abs.

Supporting musclesThe psoas helps lift your knee, the transverse abdominis keeps your back flat, and the obliques stabilize your pelvis.

How it should feelFeel your lower abs tighten as you lift your knees. Keep your core engaged even as you lower your legs.

Signs you're offIf your back lifts off the floor, you’re using your hips too much. Keep your lower back down to feel it in your abs.

Remember thisInstead of pulling your knees, try tucking your tailbone.

Setting Up for Reverse Crunch

Setup orderLay down a long mat

Mat
Set it like thisLay down a Mat long enough to reach from your head to your hips when you lie down.
How to checkWhen lying down, your back and buttocks must be on the Mat, and the Mat must not slide on the floor.

Watch out forThe Mat is short, so Avoid starting with your back or buttocks touch the floor.

Stance for Reverse Crunch

Foot widthLie on your back on the mat, with both feet together and ready to lift.

Where your weight goesKeep your back and hips on the mat, and lightly support your body with your hands.

Upper body positionPlace your hands beside your hips or beside your body.

Why it mattersIf your hand or body position is unstable, your body may shift as you lift your pelvis.

How to Grip for Reverse Crunch

Grip typeDo not hold handles; place both hands on the floor beside your hips or on the edge of the bench.

Grip widthPlace both hands in the same position on the left and right sides of your hips.

How hard to gripPlace your whole palms on the floor or bench, and do not let your wrists bend.

The Key Point for Reverse Crunch

Don't just pull your knees; use the strength of your lower abdomen to slightly curl your pelvis up.

Think of it like thisThe feeling of slightly lifting the tailbone

Before the fixOnly my thighs move, and I can't really put strength into my lower abdomen.

After the fixMy lower abdomen tightens, and my pelvis rolls up slightly.

Common Mistakes in Reverse Crunch

Only pulling the knees
Why it's wrongThis shifts work to the hip flexors, not the lower abs.
How to fix itCurl your pelvis up as you pull your knees in.
Swinging the legs up
Why it's wrongMomentum reduces lower-ab control.
How to fix itPull in and lower slowly.
Lower back arches on the way down
Why it's wrongThis shifts stress to the lower back.
How to fix itKeep your core tight and lower only as far as you can control.