Reverse Crunch

Abdominal Crunches

The reverse crunch really works your lower abs. It gets deep into the core muscles and really strengthens the stomach.

This one can be hard on your back, so alter this move if needed.

This is the second video in the abdominal crunches series.

Follow the instructions and the video below to ensure you are doing this move correctly.

Use the helpful tips to alter this depending on your fitness level.

There are many different variations of the reverse abdominal crunch.

If you have been doing this move different than mentioned below, that's fine.

Just make sure you really feel it in the lower abdominals and are not putting too much strain on the back.

Exercise #2 - Reverse Crunch

The reverse crunch is very effective for the lower abdominal muscles and helps get you fab abs.  You can do this exercise with bent knees, legs crossed or legs straight.  

How to do the Reverse Crunch
  1. Lie flat on the floor and place your hands beside you.
  2. Bend your knees at a 90 degree angle.
  3. Using your ab muscles and not momentum, curl your hips off the floor and reach your legs towards the ceiling, bringing your knees towards your chest.
  4. Slowly return to the starting position.
  5. Remember to breathe during the exercise, exhaling as you lift your hips and inhale as you return to starting position.
  6. Repeat for 8 to 15 repetitions.
Note: If you feel pressure or pain in your lower back, place your hands under your hips for added support to your spine.

The video below uses a starting position with feet a few inches off the floor. By returning to this starting position each time, you are getting more contraction on the abdominal muscles.

However, this is a more advanced form of this type of exercise. So if you are just starting out, you can keep your legs pointed towards the ceiling and use your muscles to lift your butt off the ground.

Click on the video to watch a demonstration of this ab exercise. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the reverse crunch on youtube.

Additional Articles

Lose Belly Fat
Doing 100 abdominal crunches is not the secret to losing belly fat. Find out here what the secret is to a flat stomach.

Exercise Myths
There are many rumors and statements about exercising, but not all of these are true. Read this article to find out what's fact or fiction about working out.

Exercise Calorie Calculator
Use this free online tool to find out how many calories you burned during your workout. Choose from aerobics, strength training or even fun activities.