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Exercise handout — move better, feel better.

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Reverse Crunch

IntermediateStrengthTier T2

Lie on your back with your knees bent above your hips and your palms down. Curl your hips off the mat so your knees move toward your chest, then roll back down. You may feel your stomach muscles working, especially low down.

Targets: Lumbar Spine
Muscles: Rectus Abdominis, Hip Flexors

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your back, neck or hips, or dizziness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back on a mat with your knees bent and your feet flat on the floor.
  • Rest your arms on the floor a little out from your sides with your palms down, then lift your feet until your knees are straight above your hips, bent at a right angle.
  1. Man lying on his back with his knees bent at a right angle directly above his hips and his palms on the mat.

    Step 1 of 3

    Lie with your knees bent above your hips, palms down.

  2. Man on his back with his hips curled off the mat and his bent knees drawn toward his chest.

    Step 2 of 3

    Curl your hips off the mat, knees toward your chest.

  3. Man lying on his back with his knees bent at a right angle directly above his hips and his palms on the mat.

    Step 3 of 3

    Lie with your knees bent above your hips, palms down.

What you should feel

You may feel your stomach muscles working, especially low down.

Breathing

  • Breathe steadily throughout; do not hold your breath.

Safety Information

This exercise bends the lower back; if you have a back or neck problem, are pregnant, or have been told to avoid bending exercises, ask a health professional before trying it. Move slowly and lift only your hips and lower back; do not swing your legs or roll onto your upper back. Stop if it hurts your back, neck or hips, or if you feel dizzy. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.