Movement overview

Reverse crunches are an abdominal exercise that targets the lower part of the rectus abdominis. This movement involves curling the pelvis towards the ribcage while lying on your back, engaging the core muscles effectively.

Step-by-step cues

1. Lie flat on your back on a mat with your legs extended and arms by your sides, palms facing down.
2. Bend your knees at a 90-degree angle and lift your feet off the ground so that your thighs are perpendicular to the floor.
3. Engage your core by drawing your belly button towards your spine.
4. Exhale as you curl your hips off the floor, bringing your knees towards your chest. Keep the movement controlled.
5. Inhale as you slowly lower your hips back to the starting position without letting your feet touch the ground.
6. Repeat for the desired number of repetitions.

Technical tips

• Focus on using your core muscles to lift your hips rather than swinging your legs.
• Keep the movement slow and controlled to maximize muscle engagement and reduce momentum.
• Avoid arching your back; maintain a neutral spine throughout the exercise.
• Place your hands under your glutes for added support if needed.
• Exhale during the exertion phase as you lift your hips and inhale as you return to the starting position.