![]() 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. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |