Reverse Crunch

Lower Abs, CoreBodyweight

A lying ab exercise that targets the lower abdominal region by curling the pelvis up off the floor.

How to do it

1Lie on your back with your arms at your sides and knees bent at 90 degrees.

2Brace your core and lift your hips off the floor, drawing your knees toward your chest.

3Curvature your lower spine smoothly upward without swinging your legs.

4Pause briefly at the top to squeeze your abdominal muscles.

5Lower your hips back down slowly, keeping total tension on your core.

Common mistakes

Kicking your legs and using momentum instead of pulling with your abs.

Pressing excessively into the floor with your palms and shoulders.

Dumping tension completely at the bottom and arching your lower back.

Breathing

Exhale as you lift your hips and curl inward; inhale as you lower your hips back down.

Make it harder or easier

To make it easier, bend your knees tighter and reduce the lift height.

To make it harder, straighten your legs slightly or hold a 2-second squeeze at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.