Reverse crunch

Coreeasyrepsno equipment

Lying on the back with hips and knees bent at 90 degrees, the abs curl the pelvis up so the hips lift off the floor and the knees move toward the chest, then the hips lower back to the 90/90 position with control.

How to do it

1. Lie on the back, arms flat on the floor by the sides (or slightly out to the sides), palms down; hips and knees bent 90 degrees with the thighs vertical and the shins parallel to the floor, feet together in the air.
2. Exhale and contract the abs to curl the pelvis toward the rib cage, lifting the hips and lower back off the floor and bringing the knees toward the chest; the knee angle stays at 90 degrees.
3. Stop when the hips are about 5-10 cm off the floor and the knees are over the chest; the mid and upper back, shoulders and head stay on the floor. Pause briefly.
4. Inhale and roll the spine down slowly until the hips touch the floor and the thighs are vertical again, without letting the feet touch down.

Muscles worked

Main: abs
Supporting: obliques, quads