Core

Reverse Crunches

A simple yet effective core exercise targeting the lower abs.

A great exercise for isolating the lower abs and improving core strength.

Body Part: Core
Level: Beginner
,
Intermediate
Muscles: Abs
Modality: Isolation
Direction: Pull
Equipment: Mat
Goal: Hypertrophy
,
Strength

How to do:

1. Lie flat on your back on a mat with your legs bent and feet off the floor. 2. Place your hands by your sides or under your lower back for support. 3. Engage your core and lift your hips off the floor, bringing your knees towards your chest. 4. Slowly lower your hips back to the starting position. 5. Repeat for 12-15 reps per set. 6. Complete 3-4 sets total.

Tips:

- Keep the motion slow and controlled to maximize muscle engagement. - Avoid using momentum; focus on contracting your abs. - Breathe out as you lift your hips and breathe in as you lower them. - Keep your head and shoulders relaxed on the mat.

This exercise in Workout Days

Strength and Conditioning Intermediate

Core and Stability Challenge

Intermediate

12 weeks

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