The reverse crunch on a bench is a simple and effective way to strengthen your core and hip flexor region. This exercise also increases strength in the lower lumbar area. The movement requires you to bring your knees towards your chest, rather than bringing your chest to your knees (as is done on a regular crunch). While this movement is viewed as a “lower abs” movement, it’s actually great for the entire six pack, but it starts with tension during the lower portion of your abs and works through a full range of motion.
Instructions
Sit on the edge of a bench with your hands placed on the outside of your hips. Straighten your spine by lifting your chest and bringing your shoulders back.
Bend both knees at a 90-degree angle and lift your feet off the floor. Brace your abs. Lean back slightly. Lift your knees closer to your chest. Return to the starting position.
Trainer’s Tips
Avoid rounding your lower back as you bring your knees to your chest.
Perform all reps in a controlled manner to avoid using momentum.
