ByDjohny Alexandre BSES, NASM and ACSMOctober 1, 2021October 10, Mins. Read This is the ultimate guide to reverse crunch!
Reverse crunches can be a great way to strengthen your lower abdominals.
Crunches and sit ups are two of the most effective exercises to strengthen the core. While the classic moves are great for your upper abdominal muscles and transverse abdominis, they don’t work for your lower abs.
You can train your core by learning how to do reverse crunches.
Your lower abdominals are used frequently when you walk, run, twist, and rotate. The reverse crunch is an excellent exercise for your fitness.
Your lower abdominal muscles will look great in the mirror. It’s a great idea.
What is a reverse crunch?
The reverse crunch is, as the name suggests, an exercise that opposes the traditional crunch.
Instead of bending forward and keeping your feet and legs still, lie down on your back and place your shoulders on the mat or floor. Then, crunch your lower body.
This exercise strengthens your core by working a lot of your lower body muscles, including your hip flexors.
According to a Harvard Medical School study, a stronger core can improve performance in sport and daily life. A study by Harvard Medical School found that a stronger core makes you less likely to experience back pain every day. You also have greater flexibility and strength when twisting, lifting, or bending at work.
A strong core can be a boon for athletes and fitness enthusiasts, such as when they are kicking a ball or throwing a right-hook.
Nearly all full-body movements include your abdominal muscles. The reverse crunch, according to a study (1), is one of few exercises that stimulates your abdominal muscles as strongly as the others.
Follow the below guide to help you carve a stronger core. I’ll also give form tips and break down all variations.
How to do a reverse rrunch
Place your torso on the mat and place your hands on your sides. For balance, you can place them near your body or stretch them out comfortably.
The ‘crunch” variant stimulates your lower-body muscles through hip flexors, core muscles and hip flexion.
* Lay flat on your back and place your hands on the ground. Make sure your abs are straightened and your feet and legs are in line.
* Lift your hips up and bring your knees towards your chest.
* Perform a total of 1-10 repetitions starting from your starting position.
Benefits Of Reverse Crunches
You might prefer the reverse crunch if traditional situps or crunches cause neck discomfort.
You’ll activate your abdominal muscles as well as your external obliques. It not only develops beautiful abdominal muscles, but it also strengthens and functions your abs.
A strong core can improve sports performance, balance, stability and posture.
You will be able to perform vigorous sports and other activities around your house if you have stronger abdominal muscles.
You should challenge your core muscles with different exercises during your abs workout.
Common Reverse Crunch Mistakes
Reverse crunches, a core exercise that involves repetitively bending your spine, can cause injury. They are simple to learn but hard to master.
Pre-existing lower back pain sufferers should be cautious when performing this move for core strength.
Here are some tips to help you maintain your perfect form. Keep your legs in a 90 degree position so your shins meet the ground.
As you inhale, engage your lower abs. Hold the position at the top for one beat before slowly moving back to the starting position.
When performing the reverse crunch, it is a good idea to engage your glutes by pushing your arms into the mat. This is a more difficult movement when it is unstable. You will need to rely on your core to keep you steady and use more abdominal muscles.
To get the best results from this muscle-building move it is important to slow down and keep your movements under control. A personal trainer can help you with any difficulties and guide you through the process before you attempt it on your own.
Variation: Reverse Crunch Kick-Up
To intensify your cardio workout, you can add a kick to the traditional reverse crunch.
* When lying on your back, keep your arms straight up, with your thighs close to your chest, and your knees bent. As you brace your core, make sure your legs are straight at the knees.
* Do a reverse crunch, lifting your hips up and pulling your knees towards the chest.
To continue, lift your legs straight and extend your legs. Your lower back and back should be elevated while you extend your legs straight. Your toes should meet the top of the head at the end of the movement.
* Repeat the motion in reverse to make one more.
This will work your abdominals harder than a standard crunch (or a reverse one) (if you have good form).
Safety and Precautions
If you have neck or back injuries, ask your doctor or physical therapist whether this exercise is suitable for you.
During this exercise, the abdominal muscles may feel strained and even burned but it will not cause sharp pain.
Pay attention to that (or any nerve)! If you feel stomach, back or neck pain, stop doing the exercise. This exercise should be avoided by pregnant women.
Source:
* Escamilla E;Babb E,DeWitt P;Jew P.Kelleher P.Burnham P.Burnham J;D’Anna K.Mowbray RT; “Electromyographic Analyse of Traditional and Nontraditional Abdominal Exercises; Implications for Rehabilitation, Training.” Physical Therapy. U.S. National Library of Medicine. /.
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