How to: Do Reverse Crunch

Reverse Crunch - Good

Reverse Crunch - Good

Name:  Reverse crunch.
Also known as:   (If you know these by any other name, please leave a comment below).
Main muscles used:  belly, sides.
Other muscles used:  Hip flexors.
Top tips:

  • Lay on your back, knees bent, feet flat on the floor.
  • Make sure your lower back is not arched off the floor.
  • Use your hands to hold onto an anchor point above your head if it helps.
  • Keep your heels tucked tight into your bum throughout the move.
  • Pull your knees tight up into your chest, keeping your heels tucked tight.
  • Try to lift your bum up off the floor and get yourself into a nice, tight, cannonball.
  • Return your feet to the floor under control.
  • Make sure your lower back is flat on the floor before your feet touch the floor.
Reverse Crunch - Bad

Reverse Crunch - Bad

Common mistakes:

  • Arching your lower back off the floor at the start/end of the move.
  • "Flinging" your knees and feet up in the air to gain momentum.
  • Not being in a tight cannonball shape half way through the move.
  • "Dumping" your feet back onto the floor at the end of the move.

Comments: Many people find this move difficult at the start, but it is a very good "core" exercise.  I use this to help people who are having trouble with their Planks, Wheelbarrows, Pressups and people with poor posture. This can help towards correcting an over arched lower back, or anterior pelvic tilt.