Bent-Knee Hip Raise

Time to lift from the tail, not the head! The Reverse Crunch targets your lower abs with a slow, controlled curl. Lie on your back, knees bent and feet off the floor, then curl your pelvis to lift your hips gently toward the ceiling. Lower back down with care. It's a simple move that packs a punch - perfect for building deep core strength from the bottom up.

Instructions

1. Lie on your back on an exercise mat.
2. Place your arms out to your sides with your palms flat on the ground for support.
3. Bend your knees so that your thighs are perpendicular to the floor and your feet are together.
4. Contract your abs to bring your knees toward your chest.
5. Lift your hips off the ground while keeping your knees bent, bringing your knees as close to your chest as possible.
6. Slowly lower your hips back to the starting position and repeat.

Benefits

• Strengthens the lower abdominal muscles.
• Improves core stability.
• Enhances overall core strength.

Key Points

• Keep movements controlled and deliberate.
• Engage your core throughout the movement.
• Do not use momentum to lift your hips; focus on using your abdominal muscles.

Common Mistakes

• Using momentum instead of muscle power.
• Not fully engaging the core.
• Arching the lower back during the exercise.