Reverse Crunch Kick

1. Lie on your back with arms at your sides, palms pressing into the floor for stability.
2. Bend your knees to about 90 degrees and lift your feet so your shins are parallel to the floor.
3. Exhale and curl your knees toward your chest, rolling your pelvis and lower back off the floor.
4. At the top of the curl, kick both legs upward toward the ceiling, pushing your feet straight up.
5. Lower your hips back to the floor under control as you bring the knees back to the start.
6. Inhale as you return, keeping your lower back from arching off the mat.
7. Repeat in a smooth rhythm without swinging or bouncing.

Common Mistakes

• Swinging the legs for momentum: rocking the legs back and forth lets the hips do the work; the pelvis should curl up because the abs contract, not because the legs swing.
• Arching the lower back on the descent: letting the lumbar spine lift off the floor as the legs lower strains the back; keep the abs braced the whole way down.
• Pulling with the neck: tensing the neck and shoulders adds nothing; keep the head relaxed on the floor.
• Rushing the reps: fast, bouncy reps cut the range in half; slow the lowering phase to keep tension on the abs.