Abs workouts often include crunches. Research shows that abdominal crunches can increase your risk of low back pain and are easy to do incorrectly. I know from personal experience that crunches can cause neck and back pain if they aren’t done correctly.
A reverse crunch is an excellent move to do if you are looking to strengthen your abs and reduce the chance of injury.
What are reverse crunches? This is the reverse movement of a regular crunch. Instead of lifting your neck and shoulders off the ground toward your knees, do a reverse crunch. This allows your neck to rest, and it makes it less likely that you will place undue stress on your back while trying the abs.
What does the reverse crunch do to the body?
If done correctly, reverse crunches can strengthen your core and reduce strain on your neck, back, and neck. For a toned, strong core area, activate the obliques as well as major abdominal muscles with this move.
For stability and balance in your daily life, a strong core is vital. A strong core will allow you to move more efficiently and maintain good posture, regardless of how intense your daily activities are. Reverse crunches, if done consistently, can be a great way to strengthen your core.
Common mistakes made when doing reverse crunches
To reap the full benefits of the reverse crunch you must perform the move slowly and accurately. Many of my clients who are trying to lose weight rely on momentum instead of engaging their core when doing the reverse crunch. This reduces the effectiveness of the move.
Many of my clients struggle with knowing where to place their legs and hips. When practicing the reverse crunch, I recommend slowing down. These are some tips:
* Slow down! Each upward movement should be derived from squeezing your abs and not momentum from swinging your legs.
* Do not lift your hips off the ground. If your back is not in contact with the mat, it’s too high. Keep your pelvis in front and your tailbone off the ground by tilting forward.
* Don’t let your knees move too fast when you release. Engaging your core will be easier if you keep your lower body in a controlled motion.
How to do a modified reverse crunch
For those who aren’t consistent in working their core, reverse crunches can prove difficult. If the reverse crunch seems too difficult, it is very simple to modify. Modifying the version means that you can do the same movements but the range of motion is reduced. You can only raise your hips and legs as high as you feel comfortable while practicing this move. This could be as little as half or even a quarter of what you do in the full version.
How to correctly do a reverse crunch
To perform the reverse crunch, follow the steps below. Take it slow and keep your momentum in check.
1. Place your arms at your sides and lie on your back.
2. Keep your knees bent and your arms straight. Now, stretch your abs as you raise your legs up so your knees touch your hips at an angle of 90 degrees. Your legs should be in a tabletop position. Keep your calves parallel with the mat.
3. As you raise your hips and knees towards your chest, engage your core. Try tilting your pelvis in the forward direction. Your entire upper body should be on the ground. Keep your lower back on the ground.
4. As you move backwards, keep your legs bent at 90 degrees.
5. Continue the steps but remember to slow down and squeeze your abdomens.
Four exercises to help you reverse crunch
Many exercises can be done in a similar way to the reverse crunch. These four moves are great for core strength. You can continue to do them until you feel strong enough to do the reverse crunch.
Bicycle crunch
Begin by lying on your back, with your legs bent at the table and your hands behind you. Straighten your right leg by bending your left knee. Then return to the starting position. Bend the right knee toward your chest and straighten the left leg at 45 degrees. Crunch the elbow towards the right knee. Continue your cycling motion on both sides by switching legs. Keep your heart rate up and squeeze your core every time you pedal.
Walls
Wall sitting is a great way to strengthen your core and low back. As if you were sitting in a chair, lean back against the wall. Your low back should be pressed against the wall. Keep your knees bent at a 45- to 90-degree angle. Your core should be squeezed. You can hold this for as long as 30 seconds or longer.
Mountain climbers
Mountain climbers use the same lower-body motions as the reverse crunch. Start in a plank position. Bring one knee towards your chest and bend the other. Then, return to a plank position and then bring the other knee to your chest. Perform 20 total climbers by switching legs and squeezing your core.
Oblique twists
Place your knees bent on the mat and your feet up off the ground. Your abs should be pulled in, and your shins should be lifted to a 45 degree angle. You can squeeze your abs and then twist your torso right to tap the floor. Next, twist your torso left and tap the floor with both your hands. Keep moving from side to side. Make sure your head, arms, and core are aligned throughout. You can make this move even more difficult by holding a weight on your chest while you move from side-to-side.
There are many ways to master the move
