Exercises

Reverse crunch

Roll the pelvis toward the chest while the head and shoulders stay supported.

Reverse crunch with bent knees, a small pelvic curl and head and shoulders resting on the mat.

No equipment · Mat

Source: ACE · Reverse Ab Crunch

Step by step

  1. Lie on your back with arms beside you and palms on the mat.
  2. Raise your legs until the knees are over your hips, keeping them bent about 90 degrees.
  3. Exhale and curl the pelvis slightly toward your ribs, lifting it a few centimetres.
  4. Lower slowly until the pelvis rests down and knees return above the hips.

Common mistakes

  • Swinging the legs or rolling onto the neck.
  • Letting the legs pull the lower back into an arch.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.