- Reverse crunches can be completed on the floor, or a yoga mat, if you don't have access to a gym space. However, if you have a weight bench accessible, start by sitting on the edge of the bench, and lying down, with your back against the bench.
- Stabilize yourself by holding onto the side of the bench with the knees slightly bent.
- Start by rolling the hips back and down, then slowly reversing the motion by bringing the hips up and in, slightly off the bench.
- Try to avoid just flexing at the hips, and isolating the movement by only driving the knees up towards the chest.
- Continue by lowering back down, hovering slightly and almost touching the ground below, before repeating the sequence.
Note: If you choose the progression to the jack knife, you'll start by lying on your back with the knees bent, then bring one knee to the chest, alternating from one knee to the other. Maintain consistent breath throughout the motion. You can also try tucking both knees to your chest as you flex forward. As a future progression, you can transition from having the knees slightly bent to eventually start to straighten the legs, if possible.
Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.
