The reverse crunch is just as the name suggests – it’s an abdominal crunch, except it is the reverse of the basic abdominal crunch. Instead of lifting your head and shoulders, you lift your legs.

reverse crunch

Step 1: Lie on your back with your palms at your sides, facing down. Your knees are bent at about 90 degrees, but this time your feet are elevated off the floor.

Your thighs should be perpendicular to the floor.

reverse crunch

Step 2: Contract your abs and lift your hips a few inches off the floor.

Then lower back to the starting position and repeat.

Or you could move on to the advanced version:

advanced reverse crunch

Step 1: Start out in the same reverse crunch position as before.

advanced reverse crunch

Step 2: Contract your abs and lift your hips off the floor, and continue curling back until your knees reach your head.

Then lower back to the starting position and repeat.

* As you can see, my knees are extended at the end of each rep. An even harder version is when you keep your knees flexed throughout the entire movement.

** To get started with these harder versions, you can hold a medicine ball behind your head. It works as a counter-weight to keep you more stable during the movement.

Reverse Crunch video:

See more exercise guides in The Bodyweight Exercise Collection.

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