Reverse Crunch to Dead Bug Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Iliopsoas, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Reverse Dead Bug
How to: Reverse Crunch to Dead Bug
- Lie on your back with arms extended towards the ceiling and legs raised at a 90-degree angle.
- Perform a reverse crunch by bringing your knees towards your chest while lifting your hips off the ground.
- Return to the starting position and then extend one leg while lowering the opposite arm overhead (Dead Bug position).
- Alternate sides in a controlled manner for the desired number of repetitions.
Common Mistakes
- Using too much momentum while lifting legs.
- Pulling on your neck with your hands.
- Failing to maintain a neutral spine.
Modifications
- Bend your knees more to lessen difficulty.
- Perform on a softer surface for added comfort.
Tips
- Keep your core engaged throughout the movement.
- Don't arch your back; maintain a neutral spine.
- Control your movements to avoid using momentum.
Reverse Crunch to Dead Bug Alternatives
Tags
core
abs
strength
stability
intermediate
bodyweight