SHIFT Fit
Reverse crunch
Reverse crunch: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with hips and knees bent.
- Curl pelvis slightly to lift tailbone. Avoid swinging the legs. Uncurl slowly until your pelvis rests back on the mat.
- 2 sets × 4 reps; 60s rest between sets. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Avoid swinging the legs. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 4 reps; 60s rest between sets. | mat |
| intermediate | 2 sets × 6 reps; 60s rest between sets. | mat |
| intermediate | 3 sets × 6 reps; 75s rest between sets. | mat |
| intermediate | 2 sets × 5 reps; 75s rest between sets. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Avoid swinging the legs.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.