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Instructions
- Lie flat on your back with your arms at your sides, palms facing down.
- Bend your knees to 90 degrees and lift your feet off the floor.
- Contract your abs to curl your hips off the floor and toward your ribcage.
- Slowly lower your hips back down with control.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid using momentum by performing the movement slowly and under control.
- Do not swing your legs; keep the motion focused on your core.
- Maintain a neutral neck and avoid lifting your shoulders.
Breathing Tips
- Exhale as you lift your hips toward your chest.
- Inhale as you slowly lower your hips back to the floor.
Medical restrictions
- Lower back pain or disc issues
- Recent abdominal surgery
- Pregnancy in later trimesters
What muscles do reverse crunches target?
Reverse crunches primarily target the lower portion of the rectus abdominis while also engaging the obliques and stabilizing the lower back.
Are reverse crunches good for lower belly fat?
Reverse crunches help strengthen the lower abs but do not directly burn fat; combining them with a proper diet and cardio supports fat loss in the abdominal area.
Is the reverse crunch safe for my back?
Yes, when performed with control and proper form, reverse crunches are generally safe and can actually help strengthen the muscles that support the lower back.
Do I need equipment for reverse crunches?
No, reverse crunches are a bodyweight exercise and can be performed without any equipment, making them ideal for home workouts.
How many reverse crunches should I do as a beginner?
Beginners can start with 2–3 sets of 10–15 controlled repetitions, focusing on form and gradually increasing as core strength improves.
The Reverse Crunch is a bodyweight abdominal exercise designed to effectively target the lower region of the rectus abdominis. Unlike traditional crunches that emphasize upper ab engagement, the reverse crunch focuses on lifting the pelvis off the ground, helping to isolate and strengthen the lower core. This movement is particularly beneficial for improving core stability and enhancing pelvic control, making it ideal for beginners and advanced fitness levels alike. It is performed lying on the floor without any equipment, which makes it accessible and efficient for home workouts or minimal-space environments. Regular inclusion of reverse crunches in a training routine can contribute to better posture, reduced risk of lower back injury, and enhanced performance in sports or compound lifts by building a resilient and functional core. As a low-impact movement, it is also suitable for individuals looking to increase core strength without excessive spinal strain.