Reverse crunches

Purpose of the exercise

Strength exercise for the lower abdominal muscles (rectus abdominis, especially lower part), deep core muscles (transversus abdominis) and hip flexors. Improves lower abdominal strength and control, develops pelvic stability and helps improve core control during leg movement. Also effective for training posterior pelvic tilt.

Supplies

• Mat or soft surface
• Sufficient space to lie outstretched
• No further material required

Starting position

1. Lie on your back on a mat
2. Place your arms next to your body, palms down
3. Bend your knees 90 degrees and lift your feet off the ground
4. Your lower legs are parallel to the ground
5. Upper legs point vertically upwards
6. Press your lower back lightly against the ground
7. Tighten your core

Implementation

1. Roll your pelvis up towards your chest
2. Lift your hips off the ground
3. Bring your knees towards your chest/shoulders
4. Use your lower abdominal muscles (not momentum)
5. Lift until your lower back comes off the ground
6. Hold briefly in the coiled position
7. Release controlled back to the starting position
8. Lower your hips back to the ground (knees remain bent)

Points of interest

• ✓ Move from your core, not with momentum
• ✓ Roll your pelvis up (posterior tilt)
• ✓ Keep movement controlled and small
• ✓ Press your lower back against the ground during movement
• ✓ Use your arms for stability, not for pushing
• ✓ Exhale on roll-up, inhale on return
• ✗ Avoid swinging your legs or using momentum
• ✗ Don't push with your arms to come up
• ✗ Don't drag your neck
• ✗ Don't let your feet sink to the ground
• ✗ Don't make too big a move (overextension)
• ✗ Do not tighten excessively in your lower back

When this exercise?

This exercise is suitable for athletes who specifically want to develop lower abdominal strength. Ideal as an alternative to traditional crunches for people with neck pain. Very effective as part of core-training routines. Perfect for developing control of pelvic tilt. Also valuable for postpartum training to strengthen lower abdomen (after medical approval). Suitable as an accessory core exercise after main strength exercises. For acute back pain, pelvic instability or diastasis recti, have it assessed by a physiotherapist first. Start with small movements and build up range gradually.