Foam Roller Reverse Crunch with Dumbbell

The foam roller reverse crunch with dumbbell is a core strengthening exercise that targets the lower abdominals, hip flexors, and lower back. By using the foam roller you prime your abs to contract and force more muscle activation.


  1. 916_A
    Lie on the floor with a foam roller squeezed under knees bent to a 90-degree angle and a heavy dumbbell over your head. Grip the sides of the dumbbell heads for support. This is your starting position.
  2. Foam Roller Reverse Crunch with Dumbbell
    Brace core and raise your hips and knees toward your head, making sure to keep tension on the foam roller the entire time. Pause at the top briefly before lowering back down to the floor.

Trainer’s Tips

  • Avoid lowering yourself too quickly. The lowering portion should be slow and controlled.
  • Make sure shoulders keep contact with the floor.