Reverse Crunch

Reverse Crunch Instructions

• Lie down on the floor with your feet and legs together. Arms are resting at your sides. 
• You can have a Medicine Ball or Dumbbell behind you to grab for support. 
• Bend your knees at 90-degrees with your feet and legs together. 
• You can stick a foam roller underneath your knees to aid in exercise execution.
• You want to go into a posterior pelvic tilt by bringing your knees toward your face. This contracts your lower abs properly.
• Your pelvis should "curl" slightly. The purpose of the rectus abdominus muscles is to flex the trunk or curl it.
• Create the mind-muscle connection of your abs contracting like a bicep curl. 
• Before the concentric portion, breathe out and suck your abs in as you execute the movement. 
• This applies for the eccentric portion of the movement as well.
• On the descent, reverse your pelvic tilt and slowly lower to the starting position.
• Do not simply lower legs, this will negate the contraction on the abs.

*Tips*

• Your back is never arched during this movement. 
• You don't want a rigid torso. This will negate your abdominals being used and force the stimulus to your quads and hip flexor.
• You are not "bracing" as you would for squat or deadlift.
• Don't SWING YOUR LEGS UP!
• Your arms are passive during this exercise. Focus on the contraction of your abs, not bring your elbows to your knees.