Do Reverse Crunches

The reverse crunch strengthens your abdominal muscles while placing less strain on your back and neck than a regular crunch. You lie on your back, bend your knees and lift your feet toward the sky, curling your hips off the ground. Doing this exercise regularly will help you on your quest to getting six-pack abs! See Step 1 to get started.

Steps

Getting in the Starting Position

1. Lie on the floor with your legs straight out in front of you. Stretch out your arms straight on either side of you, like wings, to provide stability during the exercise. If it's more comfortable, you can bend your elbows and lock your fingers behind your head.
2. Bend your knees and lift your feet. Your thighs should be perpendicular to the floor, while your lower legs are parallel to the floor. Your legs should create a 90 degree angle. Keep your feet together.

Performing the Exercise

1. Inhale and pull your legs towards your torso. Rock your knees toward your face and tip your feet toward the sky. This should be done as you roll your pelvis backwards to lift your hips up off the floor.
   • Tense your abs as you lift your legs. You should feel your abdominal muscles working to move your legs over your torso.
2. Exhale and lower your legs back to starting position. Do not drop your legs quickly. Lower them in a controlled manner as you exhale.
3. Do 15 to 20 repetitions. Rest, then do another set. Repeat until you've completed 3 to 5 sets.
4. Do the exercise often for best results. In order to start seeing/feeling results, aim to do 3 to 5 sets 2 to 3 days a week for 7 weeks. For faster results, increase the number of sets and times per week you do this exercise.

Tips

• The benefits of this exercise are increased strength and flexibility in your lower ab muscles.

Warnings

• Potential injuries to your back may be incurred if this exercise is performed incorrectly. Make sure never to cheat by arching your back.

Related Articles

• Do Pulley Crunches With an Exercise Ball
• Do Crunches
• Do Abdominal Crunches With Angled Heels
• Get Pecs and Abs
• Build Lower Abs

Sources and Citations

• http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/
• http://www.bodybuilding.com/exercises/detail/view/name/reverse-crunch

See also

• Improve Your Fitness With Proper Sports Nutrition
• Do Water Aerobics
• Cross Train
• Choose a Personal Trainer
• Get Exercise Outdoors
• Do Core Exercises
• Measure Your Thighs
• Wear a Fitbit
• Switch from Treadmill Running to Outdoor Running
• Burn Fat at Home

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• Build Lower Abs
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• Get Pecs and Abs