Reverse Crunch

The reverse crunch with hands holding onto a weight above the head. This exercise targets the lower abdominal muscles.

Video Instructions on how to to a Reverse Crunch

Reverse Crunch with Overhead Weight:

Muscles Targeted:

  • Rectus Abdominis (lower abs)
  • Obliques

Equipment Needed:

  • Exercise mat
  • Weight (dumbbell, medicine ball, or any other weighted object)


  1. Setup:
    • Lay flat on your back on an exercise mat.
    • Hold a weight with both hands above your head, fully extended.
  2. Starting Position:
    • Legs should be extended straight out in front of you.
    • Keep your arms straight with the weight directly above your head.
    • Engage your core muscles.
  3. Execution:
    • Inhale and slowly lift your legs towards the ceiling, keeping them straight.
    • Simultaneously, lift your upper body off the ground, bringing the weight towards your feet.
    • Contract your lower abdominal muscles to lift your hips off the floor.
  4. Top Position:
    • Hold for a moment at the top of the movement, ensuring your lower back is pressed into the mat.
  5. Lowering Phase:
    • Exhale and slowly lower your legs back towards the ground, maintaining control.
    • Lower your upper body back to the mat, returning the weight above your head.
  6. Repeat:
    • Complete the desired number of repetitions.


  • Focus on the controlled movement rather than speed.
  • Keep your lower back pressed into the mat to avoid excessive arching.
  • If you feel strain in your neck, you may want to support your head with your hands, but be careful not to pull on your neck.

Repetitions and Sets:

  • Start with 2-3 sets of 10-15 repetitions, and adjust as needed based on your fitness level.

Note: Before starting any new exercise program, especially those involving weights or resistance, it’s advisable to consult with a fitness professional or healthcare provider, especially if you have any existing health concerns or conditions.