Reverse Crunch Instructions
- Lie down on the floor with your feet and legs together. Arms are resting at your sides.
- You can have a Medicine Ball or Dumbbell behind you to grab for support.
- Bend your knees at 90-degrees with your feet and legs together.
- You can stick a foam roller underneath your knees to aid in exercise execution.
- You want to go into a posterior pelvic tilt by bringing your knees toward your face. This contracts your lower abs properly.
- Your pelvis should "curl" slightly. The purpose of the rectus abdominus muscles is to flex the trunk or curl it.
- Create the mind-muscle connection of your abs contracting like a bicep curl.
- Before the concentric portion, breathe out and suck your abs in as you execute the movement.
- This applies for the eccentric portion of the movement as well.
- On the descent, reverse your pelvic tilt and slowly lower to the starting position.
- Do not simply lower legs, this will negate the contraction on the abs.
- Your back is never arched during this movement.
- You don't want a rigid torso. This will negate your abdominals being used and force the stimulus to your quads and hip flexor.
- You are not "bracing" as you would for squat or deadlift.
- Don't SWING YOUR LEGS UP!
- Your arms are passive during this exercise. Focus on the contraction of your abs, not bring your elbows to your knees.