Reverse Crunch

A beginner strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Reverse Crunch

Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Crunch

Questions

What muscles does the Reverse Crunch work?

Mainly the abs.

Is the Reverse Crunch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Reverse Crunch?

Good alternatives that train the abs: Alternate Heel Touchers, Crunch - Hands Overhead, Crunch - Legs On Exercise Ball or Crunches.

How many sets and reps of the Reverse Crunch should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).