Foam Roller Reverse Crunch with Dumbbell
- Primary muscles
- Abs
- Secondary muscles
- None
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Lie on your back with your knees bent and feet flat on the floor. Place a foam roller horizontally under your lower back or sacrum.
- 2 Securely hold a light dumbbell between your feet or ankles.
- 3 Engage your core and lift your feet off the floor, bringing your knees towards your chest so your shins are parallel to the floor. This is your starting position.
- 4 Exhale and contract your abdominal muscles to lift your hips off the foam roller, curling your tailbone towards the ceiling.
- 5 Slowly and with control, lower your hips back down to the foam roller.
- 6 Extend your legs slightly away from your body, keeping your core engaged and lower back pressed into the foam roller, but do not let your feet touch the floor. This completes one repetition.
