Abs & core
Reverse Crunches
A crunch done from the other end: your hips curl up toward your chest while your shoulders stay down. It works your abs without any strain on your neck.
- Works
- Core, hip flexors, obliques
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back on a mat with your arms by your sides, palms down. Lift your legs so your knees are bent at 90 degrees, right over your hips.
- 2Press your lower back into the floor and brace your abs.
- 3Curl your hips up off the floor, bringing your knees in toward your chest.
- 4Lower your hips back down slowly until your knees are over your hips again.
Cues
- Curl your hips up, don't swing your legs.
- Breathe out as your hips lift.
- Keep your arms relaxed so your abs do the lifting.
Common mistakes
- Swinging your legs. Momentum lifts your hips instead of your abs. Slow down and curl up with control.
- Letting your feet drop too far. Lowering your legs a long way pulls your lower back off the floor. Stop when your knees are back over your hips.
- Pushing hard through your hands. If your arms are doing the work, ease off and let your abs curl your hips up.
Easier
Make it smaller: start with your feet on the floor, bring your knees in, and lift your hips just 1 or 2 inches.
Harder
Take 3 seconds to lower your hips, and pause for 1 second at the top of every rep.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are reverse crunches good for lower abs?
You can't work only the lower part of your abs, but reverse crunches start the move from your hips, so a lot of people feel them lower down. They're a good pick alongside regular crunches and planks.
