The reverse crunch is useful for training the core muscles that focus on the lower abdominal muscles. To do a reverse crunch, lie on your back on the floor with your palms next to your hips. Bend your knees and lift your hips off the floor while bringing your knees closer to your head. When you reach the top of the movement, lift your hips slightly up. Lower both legs without touching the floor to complete 1 rep. If you want to have a flat stomach and slim waist, train your core muscles by doing this move!
Step
Part 1 of 3: Knowing the Correct Body Position
Step 1. Lie on your back on the floor
Straighten your legs while pointing your toes up and looking up at the ceiling. Make sure your body forms a straight line from head to heels.
- Relax your shoulders and neck so you don't strain your upper body.
- To make your body feel more comfortable while practicing, lie down on a carpeted floor or use a yoga mat.
Step 2. Place your arms on the floor at your sides
Straighten your arms while directing your fingers parallel to your thighs. Firmly press your palms to the floor to keep your body stable while moving. For more stability, tuck your palms under your buttocks to bring your arms closer to your body.
Step 3. Bend both knees if needed
This exercise is more beneficial for the abdominal muscles if done while straightening both legs. If you're just starting out or have limited range of motion, start practicing while bending your knees. Lift your feet off the floor and pull your knees toward your body until your thighs are perpendicular to the floor. Then, contract the hip and thigh muscles so that the position of the legs does not change. Make sure that the angle between your feet and your body doesn't change when you move.
When lifting your legs while bending your knees, make sure your shins are parallel to the floor
Part 2 of 3: Doing a Reverse Crunch
Step 1. Bring your knees to your forehead
Contract your lower abdominal muscles and lift your knees toward your head until your knees are directly above your face. Before lifting your knees, make sure your hips and buttocks are firmly pressed against the floor because the hips act as hinges so you can swing your thighs up.
Move while continuing to breathe. As you lift your knees, exhale vigorously. Take a deep breath as you lower your feet to the floor
Step 2. Raise your knees slightly up when you reach the top of the movement
Once your knees are directly above your eyes, raise them up again so that your buttocks and lower back are lifted 3-5 cm off the floor.
- The movement of raising the knee widens the range of motion so that the exercise is more useful.
- Don't practice swinging or arching your back excessively. You just need to lift your knees straight up until your hips are slightly off the floor to activate your middle and upper abdominal muscles.
Step 3. Lower your legs until your knees are directly above your hips
When lowering your body, make sure you move slowly and in control. Stop when both thighs are perpendicular to the floor. Return to the starting position by straightening your legs or bending your knees for the next movement. By now, you have completed the first reverse crunch!
Step 4. Take a break before doing the next move
After returning to the starting position, take a break to gather strength and dissipate momentum. That way, you don't take advantage of the momentum to do the next crunch. Make sure that only the core muscles initiate the movement.
When you take a break, you can catch your breath and evaluate the movement technique
Step 5. Do reverse crunches for several sets of 8-12 reps each
For beginners, low to moderate intensity training is challenging enough. For maximum results, perform each movement with the correct posture and the widest possible range of motion. This method is very useful for strengthening the abdominal muscles!
- Determine the number of repetitions of the movement according to your fitness level.
- You don't have to do the same number of moves each set. When the body feels fit, do several sets of 12 times each, but for the last set, just 8 times.
Part 3 of 3: Increasing Movement Intensity
Step 1. Increase the number of repetitions of the movement
If 8-12 beats/set feels light, increase to 15 beats/set. Practice diligently until you are able to do this move 3 sets of 15 times each. If you want to increase the intensity of the exercise, do variations, for example by practicing leg lifts.
- You can determine the number of sets according to your training goals and the exercise program you are running, but in the long run, too many crunches are bad for the spine.
- Remember that quality is more important than quantity. Practicing the wrong technique because you want to do more moves can be self-defeating.
Step 2. Perform basic crunches
Bring your palms behind your head and touch your fingers behind your ears. Contract your upper abdominal muscles while lifting your head and shoulders off the floor. Hold this posture while doing a reverse crunch or lifting your upper and lower body at the same time to strengthen your abdominal muscles as a whole.
In addition to keeping your body stable, contracting your core muscles as you move helps you lift your upper and lower body at the same time
Step 3. Perform crunches while lying on a bench or sitting in a chair
Lie on a bench with your head higher than your feet or sit in a sturdy chair holding the sides of the seat/chair with both palms to support your body. Then, bring your knees close to your chest and straighten them again as if you were doing a basic reverse crunch. Changes in the direction of movement and body position are beneficial for training different muscles.
- Changing the incline of the bench makes this move easier if you are tired or unable to train with a wide range of motion. However, you can use a sturdy chair so you don't have to buy new exercise equipment.
- You should contract your lower abdominal muscles more strongly when doing the reverse crunch while lying on a bench with your head higher than your hips.
Tips
- Reverse crunches are another way to do standard crunches and sit ups. This movement is safer for people with low back pain or as a variation on standard crunches.
- Move at a consistent pace. The movement of lifting and lowering the leg should be done in 3-5 seconds.
- If you're having trouble keeping your shoulders off the floor, extend your arms above your head and grab a stationary object, such as the edge of a bench or dumbbell post for support.
