The reverse crunch is a superb core train that primarily targets the rectus abdominis, aka the six-pack muscular tissues within the stomach. It’s simple to carry out and is appropriate for newbies and superior gym-goers alike.
You’ll be able to add this train to your core, abs, or full-body exercise session and observe it usually to attain nice outcomes.
This variation of the normal belly crunch train is especially helpful when you’ve got issues along with your neck or shoulders. It’s because your higher physique stays on the ground when doing this efficient body weight motion.
Begin sluggish with fewer reps. As you achieve energy, enhance your reps to make the reverse crunch much more difficult and efficient.
Steps to do the reverse crunch train appropriately
To do the reverse crunch appropriately and safely, comply with these steps:
- Lie face up on the ground and hold your knees bent at a 90-degree angle. Preserve your toes flat and place your arms on the edges along with your palms dealing with down.
- Have interaction your core and carry your toes. Elevate your thighs till they get vertical. Preserve your knees bent at a 90-degree angle all through the train.
- Transfer your knees towards your face with out lifting your higher again, head, and shoulders from the ground. Solely your hips and decrease again ought to carry off the ground.
- Maintain the place on the prime and decrease your legs again towards the ground.
- Repeat the train for not less than 10 reps and attempt to enhance your reps as you achieve energy.
Whereas reverse crunches are a easy train, listed below are some pointers to remember to make sure you are performing the strikes appropriately:
- All the time carry out this train slowly to stop pointless pressure.
- If you crunch, your decrease again and hips ought to solely be the components to come back off the ground. Your higher and mid again, head, shoulders, and neck all want to remain involved with the ground.
- To steadiness correctly, push your arms into the bottom.
- For those who really feel discomfort or sharp ache, cease instantly.
Including the reverse crunch to your cardio exercise routine will assist increase your abs and core energy whereas defining your complete midsection. This train additionally promotes decrease again stability and engages transverse abdominis that will help you obtain a flat abdomen.
Reverse crunches additionally activate exterior obliques situated on the edges of the stomach and assist scale back aspect fats. Strengthening all of the layers of the belly muscular tissues prepares your physique to carry out numerous different vigorous athletic actions. It even helps you full chores, the place twisting and bending are some key actions, very simply and effectively.
Variations to attempt
Many different reverse crunch variations goal the identical muscular tissues and enable you to achieve huge core energy. When you’ve mastered the normal reverse crunches, make issues extra intense by training the next variations.
1) Stability ball reverse crunch
To do that train appropriately, comply with the directions under:
- Lie down along with your mid-back positioned below a stability ball. Preserve your toes on the ground along with your knees at 90 levels, and make sure that your thighs are parallel to the ground.
- Place your arms behind your head, and begin to crunch up as you’ll throughout the usual crunch.
- Proceed to crunch for a number of reps, and bear in mind to carry the place on the prime motion.
- Repeat the train for not less than 12 reps and full three units.
2) Reverse crunch kick up
To do that train appropriately, comply with the directions under:
- Lie flat on the ground along with your arms positioned in your sides and your abs engaged.
- Preserve your legs collectively and bend your knees to begin the train.
- Slowly pull your knees close to your chest whereas lifting your hips to do a crunch. Proceed the motion by kicking each legs out straight.
- As you do the kick-up, make sure that your decrease again will get lifted off the ground and your again is within the air.
- Decrease your legs all the way down to the beginning and repeat.
- Proceed for 10 reps.
Takeaway
You probably have neck ache, backache, or accidents, seek the advice of a health care provider earlier than trying this train to find out whether or not it’s secure for you.
When you can anticipate a burning sensation in your abs throughout a reverse crunch, you shouldn’t really feel any sharp ache. Nonetheless, in the event you do expertise ache in your neck, again, or abdomen, decelerate and finish the train. Keep away from this train if you’re pregnant.
