Reverse Crunch
Target your lower abs with the Reverse Crunch! A controlled core exercise to lift and strengthen your abdominal muscles.
The Reverse Crunch mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Obliques
Reverse Crunch Variations and Alternatives
How to do the Reverse Crunch
Starting Position: Lie down on your back on a mat or comfortable surface with your arms extended alongside your body, palms facing down.
Lift Legs: Lift your legs so that your thighs are perpendicular to the floor and your knees are bent at about a 90-degree angle.
Engage Core: Engage your core by pulling your belly button towards your spine, and keep your head and neck relaxed on the floor.
Exhale and Lift Hips: Exhale and use your core muscles to bring your knees towards your chest, lifting your hips off the floor.
Controlled Movement: Keep the movement controlled; avoid swinging your legs or using momentum to lift your hips.
Inhale and Lower Hips: Inhale and slowly lower your hips back to the starting position without letting your feet touch the ground if possible.
Repeat: Repeat for the desired number of repetitions.
Remember to perform the movement with control and to focus on using your abdominal muscles to execute the lift. The reverse crunch is effective for targeting the lower part of the abs.
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Reverse Crunch FAQs
What muscles does the Reverse Crunch work?
The Reverse Crunch mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Reverse Crunch?
None. The Reverse Crunch is a bodyweight exercise, so you can do it anywhere.
What are some Reverse Crunch variations and alternatives?
Similar exercises include the Ab Roller Crunch, Band Reverse Crunch, Bottom-Up and Cable Reverse Crunch.
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