鍛錬How to do Reverse crunch
Reverse crunch works the Lower abs (lower rectus abdominis) with no equipment. Key cue: “Pull your knees to your chest and lift your hips slightly. No swinging”
Steps
- Lie on your back, lift both legs and bend your knees to 90°
- Rest your hands on the floor at your sides
- Use your abs to bring your knees toward your chest, lifting your hips slightly
- Lower slowly
How many: 10–15 reps
Muscles worked
Lower abs (lower rectus abdominis)
Common mistakes
- Swinging your legs for momentum
- Letting your legs drop on the way down
Easier or harder
| Easier | Just pull your knees in without lifting your hips |
|---|---|
| Harder | Hold 2 sec with your hips lifted |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.