How To Do Reverse Crunches Video

Reverse crunches are great exercises for building up your lower abs. Try these exercises and stretches for your workout routine in this fitness video.

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Works out transverse abdominals
Crossing ankles is optional
Keep chin off chest

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I'm going to show you how to do a reverse crunch. Reverse crunches you use the transverse abdominals which is the deepest muscle in our stomach. Relax all the way down on your back bringing your knees up. Hands are going to go comfortably behind the back of your head. Make sure that you don't lace your fingers. Keep these fingers spread out nice and wide. Thumbs behind your ears. Support your head like it's a ball. Heels coming next to your buttocks or up in a 90-degree angle, whatever you're comfortable with. You can also cross out the ankles if you want. You're just going to exhale as you lift, chest to thighs and inhale and stretch it out. We want to stretch out so that the knees go in line with the hips and then we come back up. So just think about nice and strong crunch in the middle, nose to knees and release. The chin needs to be slightly lifted off the collarbone. Elbows out nice and wide. We're going to avoid bringing the elbows to the kneecaps, all in the center of the stomach trying to get the lower portion of your abs. Try to avoid pulling the bottom up off the floor and springing in the back. Use something when you lift up high enough to press into the lower portion of your stomach. Repetitions are completely your call, repeating up to fatigue. Maximum is probably going to be about 50; if you've just begun that's 8 to 12 reps. Exhale as you lift and inhale as you lower. So your key pointers: Lengthen until you get to your hips, knee and hip. As you come in, it's chest to thighs, elbows out wide, shoulder blades are going to lift up off the floor. Another thing to remember is breathing out as you come up and then in as you come down. Third thing to remember is chin is off the chest. Eyes are going to gaze right past the knees. And that's how you do your reverse crunch.

How To Do Reverse Crunches Video

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