As the name implies, reverse crunches are the same as regular ones, except that they require you to raise your legs rather than your torso. Lie on your back with your arms at your sides, and lift your legs off of the ground. Keep your knees bent at a 90-degree angle so your thighs point up and your lower legs point straight forward. Next, roll your pelvis backward, and momentarily hold your hips a few inches off the floor to improve thrusting power and endurance, says Hays. Do three sets of 15 to 20 crunches, four times per week.
Credit: Getty Images
The 2014 Adventure Issue
From Iceland's Highway 1 to Utah's Canyonlands, an epic itinerary for modern explorers.
Plus: Building a Bigger Action Hero
ON NEWSSTANDS NOW
Duke Lacrosse and the Fog of Scandal
How Thailand's Most Notorious Prison Became a Fight Club
Sign up to receive the Men’s Journal newsletter and special offers from MJ and its marketing partners.