Suspended Reverse Crunch

준비 자세

1. 01Set the straps so the foot cradles hang about knee height.
2. 02Lie on your back with your head away from the anchor and place both feet in the cradles.
3. 03Rest the arms on the floor at your sides for stability.
4. 04Set the knees bent about 90 degrees and brace the trunk.

수행

1. 01Exhale and curl the pelvis up, drawing the knees toward the chest.
2. 02Let the hips and lower back lift off the floor as the abs shorten.
3. 03Pause with the pelvis fully tucked and the straps loaded.
4. 04Lower the hips slowly back to the floor without letting the straps sling the legs away.

체크포인트

• -The pelvis curls; the knees do not just slide toward the face.
• -The straps stay tensioned and quiet, not swinging.
• -Arms press down for stability but do not lever the hips up.
• -The lower back touches down softly, segment by segment.

흔한 실수

• -Swinging the legs and riding the strap momentum.
• -Pulling with the hip flexors and never posteriorly tilting the pelvis.
• -Letting the straps drift sideways and losing alignment.
• -Dropping the hips fast on the return.