# Reverse Crunch

Curl the pelvis toward the ribs — lower-ab flexion without neck strain.

- **Category:** Main circuit
- **Type:** Spinal flexion (lower)
- **Targets:** Lower rectus abdominis, deep core
- **Prescription:** 3 × 12–15 reps, controlled negative
- **Defaults:** 3 × 12 bodyweight

## Setup

Lie on your back, knees bent toward the chest, shins roughly parallel to the
floor, arms along your sides pressing lightly into the floor.

## Execution

1. Exhale and curl the pelvis up and toward the ribs, lifting the hips off the
   floor — knees travel toward the chin.
2. Pause briefly at the top.
3. Lower the hips back down slowly, one vertebra at a time.

## Cues

- Curl, don't kick: the knees drifting up should come from the pelvis tilting,
  not from leg swing.
- Controlled negative — resist gravity all the way down.
- Keep the head and shoulders relaxed on the floor.

## Common Mistakes

- Swinging the legs and lifting with momentum.
- Pushing hard through the arms instead of the abs.
- Letting the hips drop back down in one piece.

## Progression

Feet-elevated pelvic tilts → reverse crunch → slow 3-count negatives →
incline (head-up) reverse crunch → dragonflag negatives