Male

Reverse Crunch

Muscles involved

Adding the reverse crunch to your routine delivers noticeable improvements in your core strength and overall abdominal definition. Working exclusively with your own bodyweight, this exercise shifts the focus toward the lower area of your abdomen by lifting your hips rather than pulling your upper body forward. As you stick with this movement over time, you will feel a substantial boost in trunk stability, which directly translates into better posture during daily life and greater control during complex gym lifts. The direct result of targeting your abdomen this way is a tighter, more functional midsection, along with enhanced pelvic control that can help relieve unnecessary tension in your lower back.

How to do it

1. Lie on your back with your knees bent at a 90-degree angle, feet lifted off the floor, and your hands placed flat on the floor by your sides. 2. Engage your core and curl your knees towards your chest, lifting your hips off the floor. 3. Pause at the top, squeezing your lower abdominals. 4. Slowly lower your hips and feet back to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Press your hands into the floor for support. - Use your lower abs to curl your hips off the floor. - Squeeze your abs at the top of the movement. - Lower your legs back to the starting position slowly.