Reverse Crunches

Reverse crunches are a great exercise for targeting the lower abdominal muscles. Here’s a step-by-step guide on how to perform them:

  1. Start Position: Lie flat on your back on an exercise mat or a flat surface. Place your hands at your sides or underneath your glutes for support. Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel to the floor.
  2. Engage Your Core: Before you start, tighten your abdominal muscles to stabilize your core. This is crucial to effectively execute the exercise and protect your lower back.
  3. Lift Your Hips: Exhale and use your abs to pull your knees towards your chest. Your hips should lift off the floor as you curl your pelvis slightly towards your ribs. Your knees should come towards your chest.
  4. Return to Start Position: Inhale as you slowly lower your hips and return your legs to the starting position, keeping the tension in your abdominal muscles. Your legs should remain in the bent position throughout the movement to keep the focus on the abs and not on the hip flexors.
  5. Repeat: Perform the desired number of repetitions.

Tips for Effectiveness and Safety:

  • Keep the movement slow and controlled; avoid using momentum to lift your hips.
  • Ensure that your lower back remains in contact with the floor as you lower your hips.
  • Focus on using your abs to perform the movement rather than pushing with your legs or arms.
  • If you feel any pain in your lower back, stop and adjust your technique.

Reverse crunches can be incorporated into a core workout or combined with other exercises for a full-body workout.