Smart Workout Diary

Reverse Crunch

The reverse crunch is a floor-based abdominal exercise in which you curl the pelvis and knees toward the torso. It primarily targets the rectus abdominis, with emphasis on the lower abdominal region, while the hip flexors assist. It supports core strength, trunk control, and abdominal training.

Demonstration

Reverse Crunch — demonstration 1
Reverse Crunch — demonstration 2

Instructions

  1. Set up: Lie on your back on the floor with your arms by your sides, palms down. Bend your hips and knees to about 90 degrees so your shins are parallel to the floor.
  2. Brace: Gently flatten your lower back toward the floor and tighten your abdominal muscles. Keep your head, neck, and shoulders relaxed.
  3. Lift the pelvis: Exhale as you curl your pelvis off the floor and draw your knees toward your chest. Use the abdominals to create a small, controlled lift rather than swinging the legs.
  4. Pause: Briefly squeeze your abdominals at the top without pulling on your neck or forcing the knees excessively close to the chest.
  5. Return slowly: Inhale and lower your pelvis under control until it lightly touches the floor. Keep the knees bent and avoid arching the lower back.
  6. Repeat: Perform smooth repetitions with a manageable range of motion. Stop if you feel sharp pain or cannot control the pelvic movement.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move the pelvis, not just the legs: Think about curling your tailbone upward; simply bringing the knees closer without lifting the pelvis reduces the abdominal focus.
  2. Keep it small and slow: A short pelvic curl performed without momentum is more useful than a large leg swing.
  3. Maintain lumbar control: Do not let the lower back arch as you lower; shorten the range if you cannot keep control.
  4. Breathe deliberately: Exhale during the curl and inhale as you return to help maintain abdominal tension.
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