Keep your knees bent (approximately 90 degrees) during the entire exercise and focus on a rolling motion - this is not a (straight) leg raise or a hip lift - it is a crunch.Slowly roll your knees back toward your chest, to the point where your hips and lower back lift off the floor.Place your hands along your sides with your palms facing down flat on the floor (you can also place your hands underneath your hips to "cradle" your pelvis, which helps increase ab activation and reduce hip flexor activation).Position yourself so you're lying flat on your back and get your legs in the starting position where you have two 90 degree angles: 90 degrees at the knees and 90 degrees at the hips.If you don't have a soft surface like a carpet or rubber flooring, place an exercise mat on the floor for comfort.There are virtually no disadvantages to this exercise. Beginners can start with the basic floor crunch, and more advanced trainees can do the more difficult incline version or add resistance such as a cable or medicine ball between the knees. The reverse crunch is also a great one for people of all fitness levels.
One advantage of the reverse crunch is that it requires no equipment, so you can do it at home, in a hotel room, outdoors, or anywhere. To do advanced versions like the incline reverse crunch, you'll need a decline bench or abdominal slant board, preferably the adjustable kind. No equipment is required to do the basic reverse crunch, though an exercise mat is helpful to make it more comfortable on hard floors.
Secondary emphasis is placed on the external oblique muscles on the sides of the waist. Technically, you cannot isolate a single muscle, but this exercise does a great job putting nearly all the tension directly on the abs, while keeping the hip flexor muscles out of it. The primary mover in the reverse crunch is the rectus abdominis. The reverse crunch is one of a handful of exercises that works the entire abdominal wall, with emphasis on the lower abdominals.Ībdominal exercises where your lower body moves toward your upper body, tilting your pelvis to the posterior is what activates the lower section of the abs, and this is the exact movement involved in the reverse crunch
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