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Reverse ab crunch1/20/2024 Shortening the range of motion can also help. Keep your pelvis tilted backwards and your lower back pushed into the ground throughout the entire repetition.įorm tip: If your back begins to arch as your legs move, bend your legs more. To keep tension in your core, don’t allow your lower back to arch as you bring your legs down. Moving at a relatively slower speed helps you feel your abs working and eliminates momentum. Lower your legs slowly until your feet touch the ground and you’ve returned to the starting position. Step 3 - Lower Your Legs With Control Credit: MDV Edwards / Shutterstock This creates a longer lever arm and increases the challenge on your core muscles. In the top position, your hips should be off the ground for maximum ab recruitment.įorm tip: If you want to make the exercise harder, straighten your legs as you begin the movement or after you’ve reached the top position. Go slow so that you don’t risk losing posture. No other movement should occur in your body: keep your legs at the same angle, brace as much as you can, and drive your hands into the ground to stabilize yourself. As your legs move, maintain a roughly 90-degree angle at your knees. Tuck your legs towards your face until your hips and lower back lift from the ground. Take a breath into your belly and brace your abs. Step 2 - Bring Your Knees Toward Your Head Credit: Philip Date / Shutterstock Having an arched back reduces your ability to contract your abs. This will help you create more tension in your abs and provide more control over your spine and hips. Bend your legs and set your feet flat on the ground.įorm tip: If you have trouble keeping your lower back flat, lift your shoulder blades slightly off the ground. Place your arms on the floor by your side, palms down, and use them for balance. This will prevent your lower back from arching at any point during the lift. Keep your upper body completely flat, squeeze your glutes, and tilt your pelvis backwards to push your lower back into the ground. No need for equipment - except for a gym mat if you need some comfort. Step 1 - Lie Down in Position Credit: Philip Date / Shutterstock The reverse crunch is slightly more complex than a traditional crunch because it involves leg movement, torso flexion, as well as spinal control. For many, it’s the first “leg raising” exercise learned, so it’s time you know how to do it properly and reap its benefits.Įven though it’s a beginner-friendly exercise, you have to ensure proper form if you want maximal efficiency while avoiding pain. In any case, the reverse crunch is a simple and effective exercise to build and strengthen your abs, improve spine stabilization, and become a fitter, more muscular human being. Is it a valid strategy? Maybe, as you’ll soon learn. Exercises that involve leg movement, such as various leg lifts or the simple reverse crunch, are commonly used to target this area. When it comes to a good-looking set of abs, lower ab development is especially coveted. But plenty of other lifters make ab training a priority, be it to improve performance or their physique. 1.Some people completely shy away from direct ab exercises, either out of boredom or because they believe the big compound exercises like squats and overhead presses work their abs enough. The rectus abdominis is the front layer of the abdominal wall, which most people refer to as the ‘6-pack.’ And the transverse abdominis is the deeper layer of the abdominal wall, which wraps around the waist.” Here’s how to work them all with trainer-recommended crunch variations. “The obliques are the muscles along the sides of your core. “I recommend adding five minutes of core training to the end of each workout session, ideally about four to five days a week.” Focus on doing different types of crunches, and you’ll effectively target all the areas of your abdomen, too.Īs Curry explains, there are three areas of the core that you’ll want to target. “The way to build a strong core is through consistently training it,” she tells Bustle. The best part? Curry says you don’t have to exhaust yourself doing 30 minutes of core work a day. “Having a strong core will help you maintain balance and execute moves with proper form, while also improving your posture and strengthening your back.” “We utilize our core all the time when doing regular daily activities,” says Alayna Curry, an AFAA-certified fitness instructor and owner of Workout With Mom. Not only is it more fun to mix things up, but it’s also worth the effort. That way you aren’t training the same muscle over and over again, but effectively hitting all the ab muscles in your core. Instead of doing 100 run-of-the-mill sit-ups to work your abs, trainers recommend adding different types of crunches to your core workout routine.
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