Enter any ab-toning workout class in the description and it’s a safe bet you’re about to do at least a few different types of crunches. Classic crunches, bicycle crunches, vertical leg crunches… they’re all challenging in their own way. Reverse crunches are likely to be thrown into the mix as well, and this is another ab move that can be difficult to master.
“The majority physical aptitude The pros will tell you that the reverse crunch targets the rectus abdominis muscles, which are the abs you can see, sometimes referred to as the “six-pack,” especially the lower abs. While this is true, it also targets the deeper part of the transverse abdominis and really affects the core as a whole,” he says. Andrew Slane, NASM, a sports conditioning specialist and Future coach. In other words, if you want to tone your abs, this is a great step to incorporate into your exercise routine.
Need a little guidance on how to master this move? Read on for step-by-step instructions and ways to tweak it to make it easier or harder.
What are the benefits of reverse crunches?
As Slane explains it, reverse crunches target the core as a whole, including the lower abs. So if your training goal is to tone the part of your core just below your belly button, reverse crunches can be an especially good one to do.
Traditional crunches have their own benefits, but Slane says a particular benefit of reverse crunches is that they don’t put pressure on your neck or back. “Reverse crunches provide a core workout that, unlike classic crunches, works core stability while eliminating spinal flexion. This means there’s no pressure on your neck or back because you’re not moving your spine to work your abs,” he says. Slane explains that the core is meant to protect and stabilize the lower spine. “Reverse crunches strengthen this core function and prevent lower back injuries,” he says.
Reverse crunches are a great way to tone your core without putting pressure on your neck or back. Ready to try?
Related: 15 Abs Toning Moves You Can Do While Standing Up
How to do a reverse crunch
Below are the steps to do a reverse crunch:
- Lie on your back with your hands at your sides.
- Use your abdominal muscles to lift your hips off the ground, bringing your knees closer to your chest.
- Slowly and with control of the abdominal muscles, return to the starting position.
- Start with three rounds of eight repetitions. Over time, work your way up to three rounds of 10 reps, and eventually three rounds of 15 reps.
Related: 20 Women Reveal Exactly How They Got Ripped Abs
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Common Reverse Crunch Mistakes to Avoid
Taylor Rae Almonte, NASM, personal trainer, mixed martial arts conditioning specialist and Future The instructor says she often sees people make mistakes when doing reverse crunches, which can make the movement less effective or put them at risk of injury. “Many people will use momentum to lift their legs or create neck or upper back tension to move their lower body,” she says, citing a common misconception. When doing reverse crunches correctly, you shouldn’t feel any strain in your neck or back.
Slane says that a common mistake she often sees is people overextend their spines while lowering their legs, causing their lower back to arch. “This goes against the point of the exercise,” he says. “The reverse crunch is an anti-extension movement, it is about working your stability strength, not extending or flexing the spine, as a classic crunch does. Try to keep your lower back on the ground throughout the movement.”
Slane also says it’s important to listen to your body when doing reverse crunches. If eight reps is too many for you, do less. Otherwise, you are putting yourself at risk of injury.
Related: The 17 Best Trainer-Approved Abs Workouts For Women Because We All Want A Strong And Toned Core
How to do reverse crunches easier
To modify an inverted crunch to be easier, Slane says to decrease the range of motion by elevating your feet on a bench or box. This setting makes it a bit easier to engage your abdominal muscles.
Slane says that another way to modify this move is to do a single-leg lower exercise move. To do this move, he starts by laying you down on the floor with both legs straight and raised above his hips; Your body should be in the shape of an “L”. Then lower one leg to 90 degrees, hold, and then lift the leg up before doing the other side, all while keeping your lower back on the floor.
How to make reverse crunches harder
Ready for the ultimate challenge? Almonte says to increase the number of repetitions. If you can easily do three rounds of 10, can you do three rounds of 15? How about three rounds of 20? Your abs will be on fire!
Just like decreasing the range of motion can make reverse crunches easier, Slane says increasing the range of motion can make them more difficult. “Try to get your heels as close to the ground as possible without actually touching them,” he says.
Slane says you can also make reverse crunches more challenging by placing a towel or Pilates ball between your legs and squeezing it as you perform the movement. This ensures that the abs are engaged all the time.
Reverse crunches aren’t easy, but they are effective. Incorporate them into your exercise routine and you will most likely see results. I’m sure you’ll feel them too!
Next, here are more workout moves that target the lower abs.
Sources
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