SahiKasratसही कसरत
हिंदी

Reverse Crunch

  • 🙌 No equipment
  • At home / At the gym
  • Some experience

Lying on your back, bringing your knees to your chest and lifting your hips slightly off the floor. Puts more work on the lower part of your stomach.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Lie on your back on a mat, arms by your sides, palms down.
  2. Lift your legs with knees bent to 90°, thighs pointing straight up.
  3. Tighten your stomach and bring your knees towards your chest so your hips lift slightly off the floor.
  4. Lower your hips slowly and return to 90°.

Breathing: Breathe out as you bring your knees in, breathe in as you return.

How much to start with: 2–3 sets × 8–12 reps

❌ Common mistakes

  • Swinging your legs for momentum.
  • Pushing hard into the floor with your hands to lift.
  • Dropping your hips down quickly.

⚠️ Safety

  • If your lower back hurts, stop and use the seated chair version.

Muscles worked

Main: Abs

Easier versionSeated Knee Tuck (Chair)Next step (a bit harder)Captain's Chair Knee Raise

More ways to train Abs

Dead Bug Lying on your back and slowly straightening opposite arm and leg. The safest way to strengthen your stomach without straining your lower back.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Crunch Lying on your back and lifting just your shoulders a little off the floor. Note: stomach exercises make the muscle stronger, but they don't burn belly fat on their own.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Plank Holding your body in a straight line on your forearms and toes (or knees). Builds strength through your whole core. Start with your knees down.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Ab Crunch Machine Sitting and curling forward against the machine's handles or pad. No strain on your neck, and you can choose the weight.
  • ⚙️ Gym machine
  • At the gym
  • Beginner