Ez Bar Reverse Crunch

1. Lie flat on your back on a mat and rest an EZ bar (or light barbell) across the top of your thighs or hips.
2. Hold the bar in place with both hands so it does not roll as you move.
3. Bend your knees to about 90 degrees and lift your feet a few inches off the floor.
4. Engage your core and curl your hips up off the floor, drawing your knees toward your chest.
5. Lift until your lower back rounds slightly off the mat, focusing the effort on your lower abs rather than momentum.
6. Pause briefly at the top of the movement before lowering back down with control.
7. Stop just before your feet touch the floor and immediately begin the next rep.
8. Perform 10 to 15 controlled reps, keeping the bar steady across your hips throughout.

Common Mistakes

• Using too much weight: Loading the bar heavy early on makes it swing and pulls you out of position. Start with an unloaded EZ bar or a small plate before adding more.
• Swinging the legs instead of curling: Kicking the legs up using hip flexor momentum takes tension off the abs. Slow the tempo down and focus on curling the hips, not just the knees.
• Letting the lower back slam down: Dropping the hips fast between reps can jar the spine. Lower under control and stop just short of the floor.
• Holding the breath: Tensing up and holding air throughout the set spikes blood pressure unnecessarily. Exhale on the curl up and inhale as you lower.