Extended Reverse Crunch

Start Position:
Lie on your back on the floor with your knees bent and feet flat. Hold the steel mace overhead with both hands, arms extended and positioned directly above your chest. The mace should be held with a firm grip.
Engage your core and press your lower back into the floor to maintain stability.

Crunch Phase:
Slowly lift your legs towards your chest, bringing your knees up while keeping your feet off the floor. As you do this, lift your hips off the ground and curl your pelvis towards your ribcage. Maintain the steel mace extended overhead throughout the movement, ensuring that your arms stay straight and the mace remains aligned with your shoulders.

Return Phase:
Lower your legs and hips back to the starting position in a controlled manner, keeping your core engaged and maintaining the mace overhead. Ensure that your lower back remains pressed into the floor and avoid any sudden or jerky movements.

Repetitions:
Perform the desired number of reverse crunches, focusing on a smooth and controlled movement each time.

Muscle Groups & Rating:
Targeted Muscle Groups: Lower Abdominals, Hip Flexors, Arms

Difficulty Rating: Beginner to Intermediate