Reverse Crunch to Dead Bug

Reverse Crunch To Dead Bug

Description

This exercise involves lying on your back, lifting your legs and hips off the ground, and then bringing your knees towards your chest while simultaneously reaching your arms overhead. It targets the abs and hip flexors.

Muscle Group

Equipment Required

Reverse Crunch to Dead Bug Instructions

  1. Start by lying on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle.
  2. Engage your core and lift your hips off the ground, bringing your knees towards your chest.
  3. Slowly lower your hips back down to the starting position.
  4. Next, extend your legs out straight while simultaneously lowering your arms towards the ground overhead.
  5. Pause for a moment, then bring your arms and legs back to the starting position.
  6. Repeat steps 2-5 for the desired number of repetitions.

Reverse Crunch to Dead Bug Form & Visual

Reverse Crunch to Dead Bug

Reverse Crunch to Dead Bug Benefits

  • Strengthens lower back muscles
  • Improves hip extension
  • Increases glute activation
  • Improves posture and spinal alignment
  • Can help prevent lower back injuries

Reverse Crunch to Dead Bug Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Hip flexors
  • Erector spinae

Reverse Crunch to Dead Bug Variations & Alternatives

  • Reverse crunch with leg extension
  • Dead bug with leg drop
  • Reverse crunch with bicycle legs
  • Dead bug with arm reach
  • Reverse crunch with heel tap