When it comes to core work, crunches are often the first exercise that comes to mind. While it’s true that the classic crunch is integral to strengthening your abs, there are also numerous variations to add to your workout routine to really ensure that you’re working all 360 degrees of your core.

One of those is the reverse crunch, which is a great way to build strength in your lower abdomen—so long as you do the move correctly. In this episode of The Right Way, trainer Traci Copeland is going to teach you how to do the reverse crunch with the perfect form.

As with any exercise, proper form is important both to prevent injury and reap the benefits of the move. Ahead, Copeland and Jay Cardiello, CSCS, celebrity trainer and in-house fitness advisor for KAILO and St. Jude’s Children’s Research Hospital, break down how to do a reverse crunch, its benefits, and common mistakes. Keep scrolling for everything you need to know.

How to do a reverse crunch

Follow these step-by-step instructions from Cardiello to do a reverse crunch perfectly every time.

1. 1.
   Lie faceup with your arms by your sides and knees bent at 90 degrees and also pointing to the ceiling.
2. 2.
   Press into your palms and engage your core as you lift your hips off the floor and crunch your knees toward your chest.
3. 3.
   Lower your hips and extend your legs. 
4. 4.
   Repeat.
5. 5.
   Perform 2-3 sets of 10–15 reps.

Benefits of reverse crunches

Reverse crunches are an effective core exercise that specifically targets your lower abdominal muscles, an area often overlooked in many abs workouts, according to Cardiello. But there are more benefits beyond your abs, he says. 

By engaging your lower abs, reverse crunches help strengthen and tone your entire core, improving stability and strength. And this move isn’t solely targeting your core—but your spine, too. “Reverse crunches benefit spinal stability,” Cardiello says. “They promote healthy movement patterns without placing strain on the lower back when performed correctly.” 

Unlike traditional crunches, reverse crunches reduce strain on your neck and upper back, making them a great option for anyone who has discomfort in those areas. They’re also a low-impact exercise, making them safe for most fitness levels since they don’t require heavy weights or machines, Cardiello says. 

In addition to building strength, reverse crunches enhance overall core stability, which is essential for good posture, better athletic performance, and reduced risk of injury. “Reverse crunches enhance pelvic control and help improve hip flexor mobility and pelvic alignment.”

Common mistakes when doing a reverse crunch

1. Using momentum

Since the point of the reverse crunch is to build strength through your lower core, control is paramount. Rather than relying on momentum to propel you through the movement, it’s essential to focus on tightening and engaging your abdomen and moving slowly. If you use your lower abs to lift your hips off the ground, you are really working your muscle fibers and will feel the burn in your base.

2. Having an arched back

If your back isn’t flat on the mat, you can cause strain in your lower spine. Make sure to keep a neutral spine that isn’t arching off the ground to prevent injury while you crunch.

3. Moving too quickly

Racing through a set of reverse crunches means that your movements aren’t controlled and you’re probably not exercising your full range of motion to reap the full benefits of the move. Keep your lifts controlled and slow to really feel your core activate (and maybe shake!).