Reverse Crunch

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The reverse crunch is a bodyweight exercise that primarily targets the abdominal muscles.

By lifting the hips off the ground and bringing the knees towards the chest, the abs are engaged.

While other muscles such as the hip flexors and lower back may assist, the focus remains on the abs.

This exercise can be done without any equipment, making it convenient for home workouts.

Lie flat on your back on a mat or the floor, with your arms by your sides.
Bend your knees and lift your feet off the ground, so that your thighs are perpendicular to the floor.
Contract your abs and lift your hips off the ground, bringing your knees towards your chest.
Pause for a moment at the top of the movement, squeezing your abs.
Slowly lower your hips back down to the starting position, keeping your abs engaged.
Repeat the movement for the desired number of repetitions.
Exhale as you lift your hips and inhale as you lower them.

Focus on proper form: Lie flat on your back with your legs bent and feet flat on the ground. Place your hands by your sides or lightly behind your head for support.
Engage your core: As you exhale, contract your abdominal muscles and lift your hips off the ground, bringing your knees towards your chest. Keep your lower back pressed into the floor to ensure maximum engagement of your abs.
Mindful movement: Slowly lower your hips back down to the starting position while inhaling. Avoid using momentum or swinging your legs to maintain control throughout the exercise.
Breathe and visualize: Exhale as you lift your hips and contract your abs, imagining your core muscles working hard to bring your knees towards your chest. Inhale as you lower your hips, allowing fresh oxygen to fuel your body.
Progress gradually: Start with a comfortable number of repetitions and gradually increase as your strength improves. Remember, quality over quantity is key. Aim for controlled movements and a strong mind-muscle connection to maximize the benefits of this exercise.