REVERSE CRUNCH Start & Finish

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REVERSE CRUNCH Start & Finish

Instead of crunching your head and torso toward your thighs as in a normal crunch, in the reverse crunch, you will raise your thighs, hips/pelvis, and legs toward your face.
1. Lie on your back on a flat bench and flex your knees and hips so that your thighs become perpendicular to floor.
2. Pull (curl) your pelvis toward your head. This will only result in a few degrees of movement. Next, lift your pelvis and lower back upward.
3. Move your knees toward your head by lifting the lower back from the bench. Try to focus on feeling your lower abdominal fibers shorten and tighten as you lift your hips and legs upward.
4. With your knees flexed and your thighs parallel to the floor, return your legs and hips slowly toward the starting position. 5. At the point that your sacrum and coccyx (tailbone) of your posterior pelvis makes contact with the bench, immediately begin the next rep upward.
6. Repeat the sequence for 20-25 reps in a slow and deliberate fashion. This should take about 2 seconds to lift the thighs and 2-3 seconds to come down. Work up to three sets of this exercise.

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