Flip traditional crunches on their head! The reverse crunch exercise targets your lower abs and deep core muscles with precision, making it a powerhouse move for building a strong, stable midsection.
🔍 What Are Reverse Crunches?
The reverse crunches workout focuses on your lower abdominal muscles, transverse abdominis, and hip flexors, while promoting core stability and flexibility. Think of it as an “upside-down crunch” that engages your deepest core muscles!
✨ Key Benefits of Reverse Crunches
✅ Targets lower abs – Reduces that stubborn lower belly pooch
✅ Builds core stability – Enhances overall strength and flexibility
✅ Improves posture – Supports spinal alignment and reduces back strain
✅ Low-impact – Gentle on your neck and spine compared to traditional crunches
✅ Boosts mind-muscle connection – Teaches precise core engagement
🏋️ How to Do Reverse Crunches Exercise: Step-by-Step
1️⃣ Starting Position
- Lie on your back with knees bent 90 degrees, thighs perpendicular to floor
- Place arms flat at your sides, palms down for stability
- Engage your core to press your lower back into the mat
2️⃣ The Movement
- Exhale and curl your hips off the floor, bringing knees toward your chest
- Squeeze your abs at the top of the movement
- Inhale and slowly lower your hips back to the starting position
- Keep the movement controlled – no momentum!
3️⃣ Repetition
- Aim for 3 sets of 12-15 reps
- Maintain slow, rhythmic breathing throughout
Modifications:
- Beginner: Keep hips on floor, focus on small lifts
- Advanced: Add ankle weights or extend legs to 45 degrees
⚠️ Safety Tips & Common Mistakes
🚫 Don’ts
✖ Use momentum to swing your legs (control is key!)
✖ Arch your lower back during the movement
✖ Hold your breath (breathe through each rep)
✅ Do’s
✔ Keep your core engaged throughout
✔ Move slowly and with precision
✔ Focus on quality over quantity
FAQ’S❓
Q: What do reverse crunches target?
A: They primarily target the lower abdominal muscles and help build core strength with less neck strain than traditional crunches.
Q: Why do I feel reverse crunches in my hips?
A: You’re likely using momentum instead of controlled abs; slow down and focus on lifting your hips with your core, not your legs.
Q: Are reverse crunches bad for your back?
A: No, when done correctly by keeping your lower back pressed to the floor, they are safe and support back health.
🌟 Pro Tip
Pair reverse crunches with planks and oblique work for a complete core routine that maximizes flexibility and strength!
