Reverse Crunch
How to do it
Lie on your back with hips and knees bent and arms braced beside you. Exhale as you curl the knees toward the chest and roll the pelvis off the floor, pause briefly, then lower the pelvis and legs slowly without arching the lower back. Keep the motion a pelvic curl rather than a leg swing.
Setup
Lie on a firm surface with knees bent around 90 degrees and hands pressed into the floor or holding a stable support behind the head. Flatten the ribs and begin with the pelvis neutral.
Where you should feel it
Across the lower abdominal wall as the pelvis curls toward the ribs, with the hip flexors bringing the thighs in. Avoid using momentum or only swinging the legs.
When to use it
Use for foundational lower-abdominal trunk flexion and pelvic-control practice. Slow sets of 8-20 reps work well.