Reverse crunch

Purpose of the exercise

Aims to strengthen straight abdominal muscles (rectus abdominis) and improve pelvic control. Supports trunk stability and helps stabilise the lower back during movement.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Lie supine on a mat

2. Arms along the body or beside the head

3. Bend the knees and raise the legs

4. Hips and knees bent about 90 degrees

5. Core tightened

6. Lower back lightly in contact with the mat

Implementation

1. Bring the knees towards the chest in a controlled way

2. Lift the pelvis slightly off the ground

3. Actively tighten the abdominal muscles

4. Keep the movement small and controlled

5. Slowly lower the pelvis back to the mat

6. Return to start position

7. Repeat with controlled execution

Points of interest

✓ Move from the pelvis, not from momentum
✓ Keep the lower back controlled on the mat
✓ Core continuously tightened
✓ Move slowly and in a controlled manner
✓ Exhale while lifting

✗ Swinging legs
✗ Making too big a move
✗ Underarm exaggerated hollowing
✗ Neck or shoulders unnecessarily tightened
✗ Ignoring pain in lower back or hip

When this exercise?

The reverse crunch is used to improve controlled strength of the abdominal muscles and pelvic control. The exercise is suitable within core training and can also be used in rehabilitation programmes focusing on trunk and lower back stability.

In addition, the exercise can be used as part of a build-up towards heavier core exercises requiring more dynamic trunk stability. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.