라이브러리로시작 
끝 
운동 라이브러리
Reverse Crunch
A crunch driven from the bottom up, curling the pelvis toward the ribs to emphasize the lower portion of the rectus abdominis with minimal neck strain.
복근맨몸Posterior pelvic tilt
주동근
복직근
협응근
복사근고관절 굴곡근복횡근
장비
맨몸
패턴
Posterior pelvic tilt
준비 자세
- 01Lie on your back with hips and knees bent about 90 degrees, shins parallel to the floor.
- 02Place your arms at your sides with palms pressing into the mat.
- 03Press the lower back gently toward the floor.
- 04Keep the head and shoulders relaxed on the mat.
수행
- 01Exhale and curl the pelvis up, drawing the knees toward the chest.
- 02Lift the hips and tailbone off the mat using the abs, not a leg swing.
- 03Pause briefly with the lower abs fully contracted.
- 04Lower the pelvis and legs back to the start under control.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 controlled reps.
- -Prioritize the pelvic curl quality over rep count.
- -Progress to cable or hanging variations once 15 strict reps are easy.