Reverse Crunch

The lower abdominals are a troublesome area for many people. These muscles, concentrated below the belly button, are deeper and tend to have a thicker layer of fat covering them. While you CANNOT spot reduce, a good cardio regimen and exercises that will strengthen and tone this problematic area can help. But aside from aesthetics, the lower abdominals are key to a strong core and play a crucial role in stabilization; power generation and prevention of chronic lower back pain.

Lying on your back, bring your knees over your hips (table top). Pulling your belly button in towards your spine, press your lower back into the floor. Using your abs, bring your knees towards your shoulders while lifting your hips off the floor and then return to start. Repeat 10-20 reps.

Notes: Control your pace so that you are not swinging your legs and letting momentum do the work. Inhale as you lower your hips and exhale as you lift. If you feel pain or discomfort in the lower back, place your hands under your tailbone, if this does not help – modify to an easier position. Once 20 reps becomes easy, increase the difficulty.

Modifications: 1. EASIER – Keep your feet on the floor, knees bent and focus on tilting the pelvis – think of pressing the lower back to the floor and releasing 2. HARDER – straighten both legs and flex feet, as you lift your hips, imagine pushing your heels to the ceiling, then with control, lower hips to the floor.