Reverse Crunch

Exercise Information

Exercise Name:	Reverse Crunch
Resistance Band Type:	A resistance loop band
Equipment Required:	A secure low anchor point
Body Parts Exercised:	Core and abdominals

Exercise Procedure

Exercise Start Position

1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be low to the floor
2. Create a loop with the resistance band and wrap it around the top of your feet. There should be tension in the resistance band in this starting position.
3. Lying face up either on the floor or a bench with your feet closest to the anchor point and your legs bent to about 90 degrees with your feet off the floor slightly.

Exercise End Position

1. Lying face up either on the floor or a bench with your feet closest to the anchor point and your legs bent to about 90 degrees with your knees curled in toward your chest.

Action

1. Wrap
2. Lying
3. Engage

Modification Options

1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.

Technique Tips

• Breathe out as you lift your hips and breathe in as you lower your hips.
• Perform the exercise slowly, especially on the way down. Aim for 4-5 seconds per repetition.
• To change the difficulty of the exercise, use a weaker or stronger resistance band.

Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Reverse Crunch Demonstration Video