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Reverse CrunchMain Muscle: Abdominals Mechanics Type: Isolation Lie on the floor and place your hands next to your hips. Bend your knees and raise your legs until your knees are directly over the hips. The knees should make a 90-degree angle as your lower legs are parallel to the floor. Using your lower abdominals, raise your hips off the floor and pull your thighs into the chest. Slowly lower your hips and legs to starting position. Focus on proper breathing and do not hold your breath. If this exercise hurts your lower back, you can place your hands under your lower back.