Reverse crunches are another easy exercise for those just getting started. It’s also great for anyone looking to try out something different to include in their current routine.
This form of crunch gets it’s name from the reversed crunch action of lifting the hips, rather than the shoulders. For some, it makes it one of the easiest lower abdominal exercises to perform. It also has some effect on the obliques as an added benefit, which can help with better back support.
Reverse Crunch How-To Guide
Lie on your back with your knees bent. Place your arms on the floor beside you.
Cross your ankles and lift your legs off the ground, raising your knees until they are positioned over your hips at a 90 degree angle. Remember to keep your back straight and your shoulders and head on the floor.
Contract your abs and slowly lift your hips off the floor just a little bit. No more than 2 inches.
Hold this position for 2 seconds and gently lower your hips back to the floor.
Repeat for 20 repetitions. Work yourself up to doing 2-3 sets of this over time.
Be careful not to lift your hips up too high, as this can put added stress on your lower back, which is not something you want. If it feels like you are straining the muscles in your lower back, you’re trying to go too high.
How you decide to position your legs in the air is your call. Keep them bent at the knee so you can focus on how tight you squeeze your abs, or straighten them straight up to give your leg muscles a great stretch as well. Though it tends to help to keep the ankles crosses no matter which way you prefer.