Core
Reverse crunch
Suggested start: 2–3 sets · 10–15 reps · rest 30–45 sec between sets
Curled positionBodyweight
Curl your pelvis gently toward your ribs, then lower with control. The lift is small; keep your head and shoulders resting on the floor.
How to do it
Lie back
Lie on your back with your arms slightly out from your sides and palms down. Keep your head and shoulders relaxed.
Bring your knees up
Brace your middle and lift your feet so your thighs are above your hips and your knees stay bent about 90°.
Curl your pelvis
Exhale and draw your pelvis toward your ribs, lifting your hips slightly. Keep the bend in your knees and avoid swinging your legs.
Unroll slowly
Lower your pelvis gently to the floor and return your knees above your hips. Reset your control before the next repetition.
Find your form
Keep in mind
- Focus on moving your pelvis rather than kicking your feet.
- Keep your head and shoulder blades resting down.
Watch out for
- Using momentum to roll your weight onto your neck.
- Dropping your hips or letting your knees drift far away from your trunk.