With the reverse crunch, you lift your legs off the floor instead of your upper body. The purpose of the crunch is to work the abdominal muscles from the lower end, rather than flexing from the top. If you do the reverse crunch incorrectly, you risk hyperextending your lower back, which can cause pain and injury. To do the crunches correctly, stabilize your spine and adjust the length of your legs to prevent hurting your lower back. Consult your physician before starting an exercise program.
Step 1
Lie on your back with your hands palm-down beneath your tailbone, your knees bend and your feet flat on the floor. Bending your knees presses your lower back into the floor and shortens your legs for less resistance.
Step 2
Lift your feet until your thighs are parallel to the floor and cross your ankles. Engage your abs and tuck your tailbone – this forces your core muscles to stabilize your spine.
Step 3
Draw your belly button toward your spine and use your abs to lift your buttocks off the floor. Depending on the strength of your abs, your buttocks may only rise a couple centimeters off the floor. If you feel a pull in your lower back, draw your knees closer to your chest for less resistance.
Step 4
Hold for two seconds and release. Repeat 10 times, rest and do two more sets.
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- “Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; 2007
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