REVERSE CRUNCH

Muscles Trained :
Rectus Abdominis and External Oblique

Joint Actions :
Trunk Flexion

Instructions :

1. Lie supine (facing upward) on the floor.
2. Place legs at a 90-degree angle with feet in the air.
3. Place hands and arms on the floor next to the body.
4. To begin the movement, flex (bend) the trunk upward by pulling the legs toward the forehead.
5. Do not change the 90-degree angle of the legs.
6. Pull the legs toward the head by contracting the abdominal muscles.
7. Exhale throughout the upward movement phase.
8. Continue the movement until the gluteus maximus (buttocks) is off the floor.
9. Lower the body slowly to starting position.
10. Inhale throughout the downward movement phase.
11. Keep the same pace throughout the entire movement.
12. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Changing the angle of the hips & legs in order to bring then toward the head instead of using the abdominal muscles.

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