Reverse Crunch
How-To Guide & Brutal Variations

The lower ab carver that doesn’t wreck your neck. Pure pelvic tilt power.

Reverse Crunch – Primary Instructions

1. 0) Lie on back, knees bent 90°, hands by sides.
2. 1) Tilt pelvis up, lift hips off ground.
3. 2) Curl knees toward chest — lower abs do the work.
4. 3) Lower slowly — 3-sec eccentric.

If too hard right now: Keep feet on floor and just tilt pelvis.

Spartan Mode: Hold DB between feet or progress to hanging leg raises.

Pro Tip: Think “curl the pelvis” not “lift the legs” — that’s the lower ab magic → Ab Mat