Reverse Curls

  1. Lie on the floor on your back with arms at your side, palms down, and knees bent.
  2. Lift legs up over hips so that knees are over navel, slightly bent. Legs are together, but, not crossed.
  3. As you exhale, slowly “curl” hips and navel towards chest using the lower portion of your abdominal muscles.
  4. Return hips to floor and repeat until you feel fatigue in the muscles of the belly.

Tips:

  • Use your arms to push into the floor to assist with the curl.
  • If your back feels strain, limit the exercise to only a few reps and stretch your hamstrings and low back, as inflexibility of these muscles can make your back uncomfortable initially.
  • Step 2: If this is difficult to start, cross your legs to gain more control. As the exercise becomes easier, do the exercise as described above.
Reverse Curls

Step 1

Reverse Curls

Steps 2 – 3

Variations:

  • Increase your challenge: Reverse Curl with crunch
  • Reverse curl can also be performed while simultaneously lifting upper body as in a crunch. Make sure that you do not pull excessively on the neck itself, and remember to exhale as your lift your hips and shoulders upwards.
Reverse Curls Crunch

Steps 2 & 3 with crunch

Comments are closed.