Movement guide
Rectus abdominis
Runs vertically along the front of the abdomen and flexes the trunk.
01
Reverse crunch
Trunk flexion · Bodyweight
Also works
Obliques; hip flexors help position the legs
How to perform +
Lie on your back with bent knees. Curl your pelvis toward your ribs to lift the tailbone slightly, then lower with control.
Use a small pelvic curl rather than swinging your legs.
Example volume · 3 sets × 8–15 reps
02
Dead bug
Control · Bodyweight
Also works
Transversus abdominis, obliques; hip flexors control the legs
How to perform +
Lie on your back with hips and knees bent. Slowly extend the opposite arm and leg, then return and alternate.
Keep your ribs down and lower back position steady.
Example volume · 3 sets × 6–10 / side