Reverse Crunch Touch Down
The goal of this exercise is to challenge muscular endurance and strength in the rectus abdominis and internal/external obliques, as well as supine balance, core stabilization, hip and shoulder girdle stabilization.
Place one or both hands on the floor to make the exercise easier. Remove the hands from behind the head and place the fists near the temples for more cervical stabilization challenge.
Focus the gaze directly up for less balance challenge. Look to the same side as the moving leg for more balance challenge.
Hold a soft, weighted fitness ball and extend the arms over the chest or overhead for more challenge.
Reduce the range of motion by dropping the leg just slightly for an easier variation. Extend the top knee each time the other leg lowers for more balance challenge.
Setup and Alignment:
Lie in a supine position with the lumbar spine centered on the dome. Lift the legs until the knees are bent 90 degrees and aligned over the hips. With the neck in neutral position, place the hands behind the head for cervical support. Extend the lumbar spine slightly by tilting the pelvis in an anterior direction.
Slowly flex the lower trunk by performing a posterior pelvic tilt, pulling the top of the hip bones up toward the ribs. Pause in this position and lower one leg until the toes touch the floor. Raise the leg back up and release the hips back to the starting position. Hold the upper trunk in a stable, neutral position while tilting the lower trunk. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals. Alternate legs with each touchdown.
Begin with the lower lumbar spine in a slightly extended position, and return to this position after each crunch and touchdown. Do not “collapse” or completely release during the eccentric or lowering phase. Maintain neutral cervical posture, avoiding neck flexion or extension while stabilizing. Hold partial scapular retraction throughout the exercise. This will stabilize the shoulder girdle and help prevent momentum or shoulder joint movement.