Reverse Crunch

Setup

1. 01Lie on your back with hips and knees bent about 90 degrees, shins parallel to the floor.
2. 02Place your arms at your sides with palms pressing into the mat.
3. 03Press the lower back gently toward the floor.
4. 04Keep the head and shoulders relaxed on the mat.

Execution

1. 01Exhale and curl the pelvis up, drawing the knees toward the chest.
2. 02Lift the hips and tailbone off the mat using the abs, not a leg swing.
3. 03Pause briefly with the lower abs fully contracted.
4. 04Lower the pelvis and legs back to the start under control.

Checkpoints

• -The tailbone visibly lifts off the mat each rep.
• -Knee angle stays fixed near 90 degrees throughout.
• -Arms press down for stability without pushing the hips up.
• -The lowering phase is slower than the lift.

Common mistakes

• -Swinging the legs to generate momentum.
• -Rocking the whole body instead of curling the pelvis.
• -Letting the lower back arch as the legs return.
• -Straightening the knees to make the lift easier.