![]() ![]() Hanging reverse crunches are the most challenging out of the variations shown. Repeat this movement between 8-18 reps for 4 sets.Inhale as you return to the starting position at a count of 2.Your arms remain locked out in the top chest press position. Keep your core tight throughout the motion. Exhale as your draw your knees towards your chest (at a count of 2), lifting your hips and lower back off the ground.Push the dumbbells vertically upwards by extending your arms. Your knees are slightly bent and your feet are on the ground. Lie on your back with your elbows at a 90 degrees angle whilst holding a dumbbell in each hand.You should start with a lighter weight to get used to the movement and increase the weight over time to ensure progressive overload. The weighted reverse crunch targets your lower abs, and your chest as you will be holding a pair of dumbbells with your arms fully extended in front of your body. Where ever you are, you have control over your workouts! Weighted Reverse Crunch No need to be tied to the gym (though a soft mat is highly recommended). This exercise can be done anytime, and anywhere as it only needs your body as a form of resistance. This exercise keeps your head on the ground, along with not require any neck flexion, and is safer for your spine. Moreover, people often make the error of interlacing their hands behind their heads and pulling their heads forward, which puts more strain on the neck. In comparison to standard crunches and many core exercises, they often cause pain in the neck due to the movement requiring the flexion of the neck. Takes Strain Off Your Neck and Lower Back Research suggests that strong core stability, in general, is vital for optimal health, injury avoidance, posture, and movement efficiency. They should earn a place in your routine because they target your lower abs, which are stubborn and are often hard to develop and tone. Reverse crunches primarily work your rectus abdominis (often referred to as the “six-pack”), with the prime operation of flexing your trunk and spine to contract your core muscles. You should move on to harder variations once you have achieved your reps and set goals What are the Benefits of Reverse Crunches Strengthen Your Core Muscles Advanced level athletes should perform 20+ reps or more for 4 sets, 3 times a week.Intermediate-level athletes should perform between 11-19 reps, for 4 sets, 3 times a week.Beginners should perform between 6-10 reps, for 4 sets, 3 times a week.Repeat this movement between 8-20 reps for 4 sets, 3 times a week (see the recommended reps and sets ranges below). Your knees are still bent, and your feet are 1-2 inches off the ground. Slowly return to the starting position at a count of 2, with your lower back, and hips on the ground. Keep your core is engaged throughout the movement. Your hips and lower back should come off the ground. Curl your Knees Towards Your ChestĮxhale as you lift your feet off the ground and curl your knees in towards your chest, at a count of 2. Your arms are by your side and your palms are pressed down into the ground. Ensure your lower back is flat on the ground by squeezing your core. How to do Reverse Crunchesīegin by lying on the ground on any soft surface in a sit-up position with your knees slightly bent and your feet flat on the floor. As you get stronger, you can progress to different variations or increase the number of reps and sets to increase the intensity. This is a perfect exercise for beginners to practice in their training routines, it is easy and you can pick this up after a few sets. The reverse crunch is a simple and effective core exercise that is easier on your neck and back. This is a great exercise to be included in a core circuit or a full-body workout. The secondary muscles that assist the movement are the hip flexors, adductors (inner thigh), and quadriceps. The primary muscles worked are the rectus abdominis (also known as your “six-pack” muscles), and obliques. ![]() Moreover, empirical research suggests that a strong core could prevent injuries such as anterior cruciate ligament (ACL) injuries, as it provides a foundation upon which the muscles of the lower body produce or resist force. Studies have found that stabilization, or “core stability” exercises have been recommended to reduce symptoms of pain and disability and form an effectual treatment. This is a variation to the traditional crunches and it is a better alternative as it targets the exterior abdominal muscles you need to perform for a well-toned stomach, especially with the emphasis on the lower abs, which is often the area that is hardest to get. The reverse crunch is a great lower abs core exercise that you should be doing if you want to develop your core muscles or acquire a six-pack.
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