An intermediate-level variation of the well-known abdominal crunch exercise is the reverse crunch. As you tighten your abs to bring your legs closer to your chest, your upper body stays on the mat.
It targets the deep lower abs while working the entire length of the rectus abdominis (the six-pack muscle). It’s simple to incorporate this bodyweight exercise into any abs or core workout or utilise it as part of a full-body workout.
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Advantages
If the regular crunch or situp causes you neck pain, you might prefer the reverse crunch. The external obliques on the sides of the belly, as well as your major abdominal muscles, will be wrked throughout this workout. oIt is beneficial for creating both strong and attractive stomach muscles.
A solid core is essential for enhancing athletic performance as well as for daily balance, stability, and good posture. By building up your abdominal muscles, you’ll be better equipped to do demanding athletic activity as well as active household chores like gardening, where bending, twisting, and reaching are crucial. It is advisable to incorporate several ab workouts into your regimen so that your core muscles are worked in a variety of ways.
The Complete Guidelines
With your arms by your sides, lie face-up on the mat. To use for balance, they can be pleasantly extended or brought closer to your body.
To slowly raise your legs such that your lower legs are parallel to the floor and your upper legs are bent 90 degrees, bend your legs at the knees and brace your core. This is where everything begins. Hold a neutral spine position with the back firmly on the floor and the lower back (lumbar) slightly curved naturally by bracing the abdominal muscles.
You should only lift your hips off the mat when you curl your knees and hips toward your chest while exhaling. Keep an upright spine with the back securely against the floor and the lower back (lumbar) slightly curved naturally by bracing the abdominal muscles.
You should only lift your hips off the mat when you curl your knees and hips toward your chest while exhaling. During this rising phase, your knees should stay at the same angle. You should maintain a straight back, a relaxed neck, and shoulders that are flat on the mat. Simply grasp when you are unable to curl without lifting your lower body off the mat.
Despite your hips centred on the mat and your knees folded over your hips, still bent 90 degrees, gradually get back to the position from which you began.
Start with three sets of 10 reps and work your way up as you gain strength.
Common Errors
To get the most out of this exercise while preventing strain and potential damage, avoid making these mistakes.
Using Motion
It is tempting to perform the reverse crunch quickly such that your body curls up due to movement rather than your abs contracting. Avoid this by moving carefully and gently. If it takes momentum for you to pull your legs up to your chest, you need to develop your abs more with additional ab workouts.
Moving too quickly
In the rising phase, only your tailbone and hips should be lifted off the mat. When more of your back is no longer in contact with you, stop. You are less likely to go too far when performing the reverse crunch slowly than when using momentum and moving more quickly.
Extending Too Far
Make sure not to roll too far backwards on the downward return so that your knees end up in front of your hips. You should be able to stop if you are moving slowly, but if you don’t have the strength to move slowly, you can find yourself letting your body fall.
This indicates that you need to develop your abs further before you can perform the reverse crunch correctly.
Adjustments and Modifications
Crunches can be performed in numerous ways. As they gain strength, beginners can switch to a format that they can perform correctly. You can raise the level of difficulty as you go.
Need an Adjustment?
Try a shorter range of motion if you discover that you lack the abdominal strength to roll up without gaining momentum or manage the return to the starting position. Only advance as far as you can under control throughout the ascending phase. This may initially just be a very slight movement that doesn’t lift your tailbone off the floor.
Toe taps are another exercise you can use to gain the power you require. Drop one leg with a pointed toe till it touches the ground from the beginning position. Repeat with the opposite leg after bringing the first one back to the starting position. Throughout this exercise, keep your lower back, hips, and tailbone on the mat. Per side, aim for 15 to 20 toe taps.
Lastly
In a single exercise, the combined crunch or full crunch combines shoulder and leg/hip movement. You can begin it with your legs straight out in front of you or with your knees bent and feet flat on the floor. The muscles at the sides of the abdominal region, the external obliques and the rectus abdominis, are worked by this extremely effective advanced exercise. Your core (and hip flexors) are in decent shape when you can complete three sets of 15 crunches combined.
