How to Do Reverse Crunches

If you’re looking to expand your core routine, consider adding reverse crunches into the mix. Crunches work all of your abdominal muscles, but give a little extra emphasis to the lower section of your core. It’s easy to add this exercise to any workout because it doesn’t require any special equipment or weights.

Here’s how to do a reverse crunch properly to maximize your results and help you achieve a stronger core.

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How to Perform Reverse Crunches

Step 1

Lay on your back on a flat surface. Lift your legs and bend them at a 90-degree angle, so your knees are stacked on top of your hips and your shins are parallel to the floor. Extend your arms by your sides with your palms pressed down to the ground. This is the starting position.

Step 2

Engage your core by pulling your belly button toward your spine.

Step 3

Keep your core engaged and lift your hips up off the floor, curling your knees toward your chest. 

Step 4

Slowly lower your hips and legs back to the starting position, maintaining tension in your core.

Step 5

Keep your movement slow and controlled to maximize the work of your abdominal muscles, instead of using momentum.

Step 6

Keep your arms pressed into the ground by your sides throughout the movement for support.

Step 7

Perform 10–15 repetitions for one set, and complete 2–3 sets. Adjust the reps as sets as needed, based on your current fitness level.