Alternating Lying Reverse Leg Crunch
UpdatedTarget your lower abs with the Alternating Lying Reverse Leg Crunch. This controlled movement builds core stability and definition by focusing on the lower abdominal lift. Perfect for a stronger core.
The Alternating Lying Reverse Leg Crunch mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Lying Reverse Leg Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Obliques
How to do the Alternating Lying Reverse Leg Crunch
Setup
Lie flat on your back on a yoga mat with your legs extended or slightly bent.
Place your arms flat on the floor beside your hips for stability or lightly tuck your hands under your glutes if you need lower back support.
Movement
Engage your core by pulling your belly button towards your spine.
Lift your legs and hips slightly off the floor by curling your knees toward your chest.
At the top of the movement, focus on lifting your hips toward the ceiling, rounding your lower back off the mat.
Slowly lower your hips and back to the starting position with control.
Alternate or perform in a controlled, rhythmic motion targeting the lower abdomen muscles.
Key Tips
Control is key: Avoid using momentum to swing your legs.
Focus on the squeeze: Think about curling your pelvis up towards your ribcage rather than just bringing your knees up.
Keep your neck relaxed on the mat throughout the movement.
Alternating Lying Reverse Leg Crunch FAQs
What muscles does the Alternating Lying Reverse Leg Crunch work?
The Alternating Lying Reverse Leg Crunch mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Alternating Lying Reverse Leg Crunch?
None. The Alternating Lying Reverse Leg Crunch is a bodyweight exercise, so you can do it anywhere.
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