Core & Abs
How to do Reverse Crunches
Reverse crunches curl the hips off the floor toward the chest to target the lower part of the abs.
- Difficulty
- Beginner
- Equipment
- None or Yoga Mat
- Sets & reps
- 3 sets of 12-15 reps
Target muscles
- Lower Rectus Abdominis
Also works
- Obliques
- Hip Flexors
- Transverse Abdominis
PrimarySecondary
Technique
Step-by-step instructions
- Lie on your back with arms by your sides and legs in tabletop position.
- Brace your core and press your palms lightly into the floor.
- Curl your hips off the floor, bringing your knees toward your chest.
- Pause briefly at the top.
- Slowly lower your hips back to the start.
Common mistakes
- Swinging the legs for momentum.
- Dropping the hips quickly.
- Pushing hard with the arms.
- Letting the knees drift too far from the chest.
Benefits
- Targets the lower abs.
- Neck-friendly ab exercise.
- Improves pelvic control.
- Builds core strength.
Reverse Crunches for the Lower Abs
Instead of lifting your shoulders, the reverse crunch lifts your hips. This shifts the focus to the lower abdominal region and is easier on the neck than regular crunches.
Key Cues:
- Use your abs, not momentum, to lift the hips.
- Keep the movement small and controlled.
- Lower slowly to keep tension.