1. Get a Little Lift
There are many ways to do reverse crunches, which help to strengthen the lower abs; however, as with any exercise, it is best to begin with the basics. Lay on your back with your arms resting at your sides and your legs together. Inhale deeply and as you exhale, press into the ground with your hands and lift your legs up slowly, using your full exhale to lift your legs straight up to the ceiling. As you reach your highest lift, lift your hips up a bit, pushing your toes towards the ceiling and then inhale as you slowly lower your legs again. It is extremely important that you keep your motions slow and controlled and that your hips lift with your abdominal strength and not with the momentum of your legs. Perform five to ten leg lifts.
2. Forget the Lift, Just Crunch
Leg lifts can be difficult for some, so begin a bit lighter by dropping the lift and just crunching. To perform simple reverse abdominal crunches, you can either bend your knees so that your shins are horizontal to the ground, or get a bit more of a workout by lifting your legs straight up into the air. Again, press your hands into the ground and lift your hips as you exhale. Remember, do not swing your legs to lift, instead, move your legs straight up so that your movement comes from the abdomen. Lower slowly and gently as you inhale and repeat ten to twenty times.
3. Look Mom, No Hands
Reverse crunches are a great way to strengthen the core, so when you feel that you have built up enough strength, you can remove your hands from the exercise. Regardless of your reverse crunch technique, you can place your hands behind your head instead of pressing them into the ground to help with the lift. Make sure that you keep your elbows opened wide to prevent strain on the neck.
4. Are You Ready?
If you are ready for a real challenge, try performing your reverse crunches while lifting your upper body off of the ground. Again, place your hands behind your head with elbows opened wide. As you exhale to lift your legs or hips, lift your upper body off of the ground as well, working the entire abdomen instead of just the lower abdomen.
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