Core / Beginner / Isolation (single joint)

Reverse Crunch

An isolation bodyweight exercise for the abs, with the hip flexors assisting.

At a glance

Primary

Abs

Secondary

Hip flexors

Equipment

Bodyweight

Movement pattern

Hip flexion, Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Swinging the legs over with momentum.

  Why it hurts: The lower back is flung into flexion and the abs do little.

  ✓ Instead: Curl the pelvis up slowly and lower it under control.

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