MOVE LIST · 4 VARIANTS
POSITION: SUPINE
EQUIPMENT: BODYWEIGHT
VARIANT 01
START: Lie face-up on the ground with your hands extended at your sides, feet up and thighs perpendicular to the ground - both your hips and knees should form a 90 degree angle. MOVE: Slowly bring your knees toward your chest, lifting your hips and glutes off the ground, and try to maintain the bend in your knees throughout the movement. Return to the start under control.*Note: you can make this harder by doing it on a decline bench with your head on the high end.
POSITION: SUPINE
EQUIPMENT: STABILITY BALL
VARIANT 02
A.K.A. Reverse Crunch with the Ball
POSITION: SUPINE
EQUIPMENT: BENCH
ANGLE: INCLINED
VARIANT 03
Lie on an incline, such as on a decline bench or raised ab board with your head where your feet normally go. Hold on to the leg pads to hold your torso in place on the bench. Bend your hips and knees to 90-degree angles for the start position of the reverse crunch. Maintain the bend in your knees and hips and you flex your spine from the bottom to lift your hips up off the bench and curl your knees toward your head. Slowly reverse the motion to return your legs to the start position.
POSITION: SUPINE
EQUIPMENT: BODYWEIGHT
CRUNCHSETUP: ROCK AND RAISE
VARIANT 04
A.K.A. Hip Rock Raise · Hip Rock 'n Raise
Lie on your back with your arms at your sides, knees bent and wide, feet
off the floor. Rock your knees toward your chest, then drive your feet up
toward the ceiling so your hips leave the floor. Lower your hips with control
and rock back to the start. Keep the knees wide, and move with the count
rather than ahead of it.
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