Reverse Crunches

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Reverse Crunches

Reverse Crunches are one of the easiest and safest abdominal exercises that helps to target lower abdominal region. This ab exercise is especially great for those who experience lower back pain performing other ab exercises as it reduces the stress from the lower back muscles. This allows to really work those abs.

Main Target: Lower Abs
Equipment needed: none

How To Do Reverse Crunches

The following steps will describe the correct technique of the exercise.

Step 1: Get In a Starting Position

Lay flat on your back with your arms alongside with your body. Bend your knees and bring your heels as close as you can to your buttocks. Raise your thighs until they are perpendicular to the floor. Keep your knees and feel together.

Step 2: Begin the Exercise

In a slow and controlled pace roll your hips up toward your chest while exhaling. Your hips and lower back should come off the floor completely. Imagine that you are trying to touch your chest with your knees. Once you reach the point your knees are as close to your chest as possible hold the contraction for a second or two. Then reverse the movement and return to the starting position while slowly inhaling.

Repeat the movement until you reach the prescribed amount of repetitions or you can’t perform any more quality repetitions.

Modify the Difficulty

To make this exercise more difficult increase the length between your heels and buttocks. Also try to do the same with your arms. Put them further from the torso to decrease the assistance.

Another way to make the exercise more challenging is to put ankle weights for more resistance.

To increase the degree of difficulty and intensity of the exercise even more put your hands beside your head and hold your shoulders off the ground. This will contract your upper abs forcing your lower abs to work harder.

To make the exercise lighter keep your thighs closer to your chest. Or lower your feet on the ground after each repetition allowing your abs to take a rest for a second.

Extra Tips For the perfect Reverse Crunches:

  • Make sure your lower back is flat against the floor and it’s not arched.
  • Keep your heels close to your buttocks to decrease the risk of the lower back pain.
  • Perform the exercise slowly to avoid the momentum doing the job your abs are supposed to be doing.
  • Don’t go with your knees beyond the chin level.
  • Don’t use the assistance from your hands to lift yourself up.

Common Mistakes:

  • Arched lower back causing too much stress on the lower back.
  • Creating the momentum therof reducing the efficiency of the exercise.
  • Knees going further the chin level.
  • Lifing yourself up using hands. Use your hands only for a stability.

Reverse Crunches Video Demonstration

About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.