This table shows major muscles and the exercises used to work and strengthen that muscle. What muscles do reverse crunches work? Ask your physician or physical therapist if this great exercise is appropriate for you if you suffer from back or neck injuries. In a series of clips, Stause does five exercises in an olive green workout set and white sneakers. Your hips and lower back should come off the ground. As such, the reverse crunch cannot necessarily target belly fat. At the top of the movement, hold for a beat, before slowly rolling through the spine to the start position. The only way to lose fat on your lower stomach is to lose fat overall. Here, youll learn everything you need to know about the reverse crunch so you can best maximize your ab strength. 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. However, for starters, who have never done the reverse crunches; some adverse effects will be experienced. These prolonged depressions tend to turn into a health condition. Reverse Crunch: The reverse crunch is done by lying flat on your back and putting your leg up at 90 degrees. To perform this, you will: 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. 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. Think: the obliques (the muscles on either side of the rectus abdominis) and the transverse abdominis (the deepest of all the abdominal muscles). If so, youre not alone. Your hip flexors consist of the iliacus and psoas muscles. By tilting your pelvis, (when your back is lying flat on the ground), the spine curvature can be easily corrected over time. How to Perform the Reverse Crunch. While lying flat on your back, your arms should be at your sides, thighs closed tight, and your knees slightly bent. Sign up to get the latest articles & podcast on fitness, nutrition, lifestyle, health and wellness. This will not only ruin your training but will go far in negatively affecting your body. The Incline Bench Reverse Crunch is performed exactly as it sounds, on an incline bench. This muscle allows the flexing and turning of the torso in addition to helping the core stabilize. Your arms remain locked out in the top chest press position. If you keep your legs straight while descending, it also adds another layer of difficulty to this exercise and aiming to lift your legs up instead of bringing your knees toward your chest. From the data it seems like the reverse crunch (raising your legs) is a better option than the traditional crunch (especially for the obliques), and leg raises or captains chair an all-around superior option. In strengthening your abs, the reverse crunches will be more particular on the external obliques of your abdominal area. 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. Your rep ranges for the reverse crunch arent going to look like they do for your average barbell exercise. Performing the reverse crunches is a good way of teaching the muscles in your abdominal section to work in a coordinated manner. Continued flexing of these muscles in exercises leads to a deformity in your spine and back. You can make the exercise harder by keeping your feet off the ground at all times. Youll need a high work capacity in your core whether youre long-distance running or preparing to perform a dreaded 20-rep squat set. We use cookies to ensure that we give you the best experience on our website. No need to be tied to the gym (though a soft mat is highly recommended). For example, use the plank to engage the deep, internal transverse abdominis, which is essential to posture and core stabilization. It is one of the most effective moves to lose lower belly fat, especially for women. Reverse Crunch with Weight (https://youtube.com/watch?v=zQ_IeJkqut8), Decline Reverse Crunch (https://youtube.com/watch?v=kQpvuaj0fl4), Banded Reverse Crunch (https://youtube.com/watch?v=6pijy2XWl2g), How To Do Toe Touches (https://youtube.com/watch?v=9iEI95-eZWk), How to Do Roman Chair Leg Raises Abdominal Exercise (https://youtube.com/watch?v=JjK5ZA_Mw3Q), Hanging Leg/Knee Raise Tutorial Muscles Worked, Benefits, and Form (https://youtube.com/watch?v=fLbZrF6MZuE), Improve Hip Stability With This 4-Move IT Band Circuit | Ft: Jordan Shallow (https://youtube.com/watch?v=GrG5rApwswM), 5 ULTIMATE Isometric Exercises for More Core Power and Full Body Stability (Bench, Squat and More!) Try to think about rolling back down like rolling out a rug. Wrap the attachment around your ankles and get into the starting position for the Reverse Crunch. Once you're proficient at the incline reverse crunch using just your body weight, place a dumbbell between your ankles as you raise the knees toward your shoulders. WebCorrect Execution. When you do a traditional sit up, you work the rectus abdominis muscle. The movement must be performed slowly, feeling tension and burning in the muscles, especially in the negative phaseThe delay at the peak point should be 0.51 second, no more. It is very important to monitor breathing during the exercise10-12 repetitions in the set will be enough to develop powerful lower abMore items However, this beneficial exercise can turn into mayhem if wrongly executed. Featured Image: MDV Edwards / Shutterstock. Some of such exercises are sit-ups. As simple as this exercise seems, it is not completely foolproof. Djohny Alexandre holds a B.S. The reverse crunch is said to work the lower abs. The only way you can lose fat from your belly is to lose fat from your entire body. That depends on your goals. In my evaluation, I do not think so. Ensure your legs are in a 90-degree position so that your shins are parallel to the floor. Do bird dogs by getting into a kneeling table-top position. Repeat the movement for the required amount of reps and sets. You just require a space in your room or the garden and a mat, and you can start enjoying the benefits of reverse crunches. This way you can evade Lordosis. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The truth is, targeted fat loss also known as spot reduction is not possible, no matter how many crunches you do or products you buy. Inhale as you slowly return to the starting position at a count of 2. The basic crunches target your entire abs. To perform this you will: Hanging reverse crunches are the most challenging out of the variations shown. Crunches on a stability ball are another key move to include in your core-training repertoire. A sign that your abs are not strong enough is if you are arching your back. your arms Reverse crunches, if performed correctly, can help strengthen the core without straining your neck and low back. WebThe decline reverse crunch is a popular bodyweight exercise targeting the abdominal muscles, particularly the lower abs. Brace your core and lift your feet off the ground by curling up your hips and moving your knees toward your chest. Hold your chosen weight above your shoulders and focus on reaching toward the sky as high as possible. Read More: Science-Backed Oblique Exercises to Build the Most Solid Trunk. Is it better to workout on an empty stomach or a full stomach? Email us: info[at]barbend.com, Lift your lower body off the ground and bend your knees, so your legs form an upside-down L.. To perform this you will: The reverse crunch is a challenging core exercise that primarily targets your rectus abdominis. The ultimate guide to the reverse crunch! Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits. Continue to perform the Reverse Crunch as usual. Instead, maintain a 90-degree angle with your knees at all times throughout the exercise. Your external obliques, the muscles at the sides of your waist, are also activated as you rotate your body to bring a shoulder to the opposite knee. Here are some questions that get asked about the reverse crunch all the time. This exercise is much better than the traditional "crunches" as it takes the strain off your neck and reduces the force on your spinal discs. Exercise helps to strengthen core muscles, improve posture, and Another possibility is that your body will adjust to continually using fat reserves for energy, and start to store more fat than usual. For its easy setup, this exercise can be performed nearly anywhere. Step 3: Bring your knees towards the chest and lift your hips off the floor. Your obliques are the core muscles on the sides of your torso and consist of your internal and external obliques. To reduce belly fat, you need to be adopting a consistent routine of resistance exercise and maintaining a caloric deficit in your nutrition plan. Use a stability ball while you do crunches for variety. Lift your right shoulder toward your left knee. This is your starting position. Breathe in as you crunch and out as you lower down. Ab workouts are meant to target the midsection of your body and strengthen your core. It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-focused portion of a workout. In some versions of the reverse crunch, you lie on a bench and hold onto the sides for leverage as you rock your pelvis and legs up and in toward your trunk. Naturally, doing more of them leaves your rib cage and the abdominal muscles prone to depressions. The reverse crunch is used on the transverse abdominals, which is the deepest muscle in the stomach. Crunch through your abdominal muscles to bring your knees to your chest as you roll your lower back off the floor. Roman chair leg raises, also known as captains chair leg raises, are a lower abdominal exercise that uses a popular piece of equipment found in many commercial gyms. What do reverse crunches work? Hanging reverse crunches are the most challenging out of the variations shown. Many people do a variety of things all with the aim of having a toned belly. This exercise improves core and lower back stability, defines the abdominal wall, and. Go back to the original position but do not let your feet touch the floor. Adding core accessory exercises into your strength-focused routine will keep your lifts looking strong. With the reverse crunches, you need no gym. The Reverse Crunch is useful because it places less stress and strain on the Doing your daily exercises should be enjoyable and productive rather than terrorizing. If you are unable to perform the exercise, do normal crunches as it is considered an easier variation of the reverse crunch. Perform a reverse crunch by lifting your hips and pulling your knees towards your chest. There are a few things to keep in mind when it comes to maintaining perfect form. This exercise targets your lower abdominals. This muscle Intermediate-level athletes should perform, 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. The only way you can lose fat from your belly is to lose fat from your entire body. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Copyright text 2017 by Strength Authority.StrengthAuthority.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Lower your legs back toward the floor. Youll use them to keep yourself centered throughout this movement, preventing movement from side to side. Situps and crunches simply wont do this for you, even though Im sure youve heard otherwise. Its particularly good if youre stuck at your desk all day because it massages the spine and the shoulders, helping to ease tension and, as a result, improving your posture, she adds. Perform this at a count of 2. The reverse crunch is a very popular core exercise and with good reason. Performing your routine duties is eased and no more back pains from a flexed spine. This improved balance from the reverse crunches can be very useful in times of exercises or organized sports. However, the reverse crunch tends to provide more of a challenge for most exercisers. The reverse crunches can reach the smaller and hard to reach deep ab muscles. This coordination has far way much more advantages than one can brainstorm. This is the starting position for the reverse crunch. It is advisable to consult with your trainer on the right way to do the reverse crunches. If it is too hard, lower to 2 sets and have a bigger rest period between the sets. BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. What Muscles Do Reverse Crunches Work?Understand the Rectus Abdominus. The reverse crunch is said to work the lower abs. Recognize the Assisting Muscles. The obliques at the sides of the waist assist as you perform a reverse crunch. Make the Reverse Crunch More Effective. The standard reverse crunch is performed on the floor or lying on a flat bench. Its also a beginner-friendly, Having wrist pain? As the name implies, the reverse crunch exercise is the opposite of the traditional crunch. To get better results, the reverse crunches can be combined with exercises such as glute bridges, side planks, and push-ups among others. ALL RIGHTS RESERVED. Exhale as you raise your knees towards your chest, and crunch your abs by leaning back slightly. This will keep your abs under tension for the entire duration of the exercise. Experiencing pain during your training can be a huge drawback. rectus abdominis transverse abdominis obliques How to do a reverse crunch Start lying on your back and lift your Performing the reverse crunches in the right way improves your abdominals in addition to a broad range of other benefits. If you have trouble, a personal trainer can be a physical guide and help you master the procedure before you do it on your own. If you do not lift your back off the floor and you end up only hinging at your hips, you are not engaging your abdominals enough. Share on Pinterest Running is effective in trimming a persons midsection. The reverse crunches have many benefits to your overall body. The Hanging Reverse Crunch is also known as a Hanging Knee Raise. The Weighted Reverse Crunch is completed by holding a dumbbell in-between the ankles as you perform the Reverse Crunch. Keep your head straight aligned with your spine at all times. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K. WebWhat Muscles do Reverse Crunches Work. The slower you do it, the harder and more effective it is. If you are male, I am sure you would love to have a nice six pack. "Planks strengthen your spine, rhomboids, lats, trapezius, core, quads, glutes, hamstrings, shoulders, and triceps when done properly," Michaels says. Reverse Crunches are a much better use of your time than traditional Crunches. Unfortunately, even if you do 100 crunches a day, you wont lose the fat from your belly. Itll help you build a stronger core, increase lower body control, and give your midsection that boost of endurance you need to power through tough lifting sessions. Other muscles worked during the Reverse Crunch include the Internal oblique & external oblique and the Transverse Abdominus and the Iliopsoas. Here are the three parts of your core that the reverse crunch works most. For a more advanced version, you can extend and hold your legs up straight at the top of the move, says Frazier. The reason is that you can perform the reverse crunch anywhere whether in your home gym, a hotel room, or at your local CrossFit box. This is your starting position. Other muscles worked during the Reverse Crunch include the Internal oblique & external oblique and the Transverse Abdominus and the Iliopsoas. Choose your fighter according to your needs. Traditional Crunches put unnecessary pressure on your spine. Crunches can also help develop the external and internal oblique muscles, which help create that six-pack look. Make sure your legs are bent at the knees and your feet are flat on the ground as you brace your core. Extend the right arm and the left leg so that they're parallel to the floor. Low blood sugar levels may also leave you feeling lightheaded, nauseous, or shaky. Though it might seem humble, the reverse crunch can help stimulate hypertrophy in your abdominal muscles. Contract the abs and curl the hips up toward your shoulders. Slowly lower your feet back to the initial position. The crunch variant stimulates your lower-body muscles by engaging hip flexors and core muscles. Reverse crunches are an excellent way to exercise your lower abdominals, making them the best exercises for the lower abs. There are factors of body type and bone structure to consider regarding the size of your waist. Almost all dynamics of full-body movements incorporate your major abdominal muscles, and the reverse crunch is one of the few exercises that activate your abdominal muscles as dramatically as it does (according toa study (1)). They facilitate rotation as well as flexion at the hip. This is a great core-building exercise. On the contrary, the exercise works for the full muscle. Stephanie Zaban is a Registered Kinesiologist from the College of Kinesiologists of Ontario. Do reverse crunches make your waist smaller? On the contrary, the reverse crunches target specifically your lower ab muscles. Simplybook a consultation with an expert coach to get started. Additionally, StrengthAuthority.com participates in various other affiliate programs, and we sometimes get a commission through purchases made through our links.Use of this website constitutes acceptance that the material appearing on StrengthAuthority.com is for educational use only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Regardless of your training goal, the reverse crunch can likely help get you there. However, the reverse crunches can add an irritation to already existing lower back issues. The primary muscles worked are the rectus abdominis (also known as your "six-pack" muscles), and obliques. Lift the legs up six inches off the ground. It is also helpful to engage your glutes and push your arms into the mat when performing the reverse crunch. As with most ab exercises, you will only need to lie down on the floor, or floor mat, to be able to perform the reverse crunch. Hence, no pain and discomfort during your training and exercising. Exhale as your draw your knees towards your chest (at a count of 2), lifting your hips and lower back off the ground. Reverse crunches can be useful in helping you to adjust and improve your posture. Ab workouts are meant to target the midsection of your body and strengthen your core. Inhale as you return to the starting position at a count of 2. Thats the momentum we talked about and youre probably not feeling it in your abs either, are you? You can add a dynamic kick to the classic reverse crunch to intensify your cardiovascular workout. Step 2: Raise your legs so they come into a tabletop position. The classic moves may work well for your upper abdominal muscles, but they wont do much for your lower abs or transverse abdominis. Your upper body remains on the mat as you contract your A calorie deficit helps with this. Drive your calves into the foam roller as hard as you can. While mainly targeting the abdominal muscles (what you think of when you visualize a six-pack), this move also targets the obliques and hip flexors. While no one abdominal exercise comprehensively addresses all the muscles of the abdomen, the bicycle crunch comes close. The Cable Reverse Crunch features the use of a cable machine. Try to imagine youre squashing a grape under your lower back so as not to put excess pressure on your spine, suggests Frazier. If you have lower back issues, you can place your hands underneath your lower back for added support, Frazier says. Apart from those in the medical field, few people know of Nikolai Amosov. You may feel the reverse crunch in your lower abdominal fibers more and feel the crunch in your upper abdominal fibers more. You technically can't independently activate the right or left side or the upper and lower regions. The reverse crunch does not necessarily make your waist smaller. Hold when you cannot curl without your back coming off the mat. What are 3 key points for the reverse crunch? Brazilian women are known for, One of the biggest health fears for senior citizens is falling and resulting in broken hips, The wall sit is overlooked as a leg exercise due to its simplicity. In addition to your main abdominal muscles, youll also activate your external obliques. Performing reverse crunches will allow your spine a more comfortable position, either on the floor or from a hanging position. With each rep, reach your arms toward your toes, then return your upper torso back down to the floor. To properly target your abs, lift your knees up toward the ceiling What happens if you do 50 crunches a day for a month? When you are ready, brace the core and bring your knees into the chest. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. You might still have questions about this exercise. Your core may quickly become a weak link too early if you dont train your abs directly. Planks don't just target your abs, but require almost all the major muscle groups in your body to work together. They facilitate flexion and rotation at the torso and are engaged very directly here. Reverse crunches are an excellent way to exercise your lower abdominals, making them the best exercises for the lower abs. Before kicking off the challenge, Chris Ryan, CSCS, trainer and founder of Chris Ryan Fitness, told me, If you only do 50 crunches a day for a month. The wrong sitting postures will forcefully flex the muscles and destabilize them. WebHow To Do Reverse Crunches Equipment Needed None Muscles Worked Abdominals (Rectus Abdominis, Obliquus Externus Abdominis) Hip Flexors (Iliopsoas, Rectus Femoris, Tensor Fasciae Latae) How To Start laying on your back with hands either out to the side or under the low back for support. The bicycle crunch lifts the torso and contracts the abdominal muscles in the same way as a standard crunch. I bet your answer was the reverse crunches. Aim for your shoulder blades to come off the floor slightly so that your ribcage flattens. The cable reverse crunch is a beginner-level exercise that works on your abdominal muscles. When you execute the move, perform it just like a regular reverse crunch. It is advisable to master the technique of performing them. How to Perform Read more: 21 Sit-Up Variations You Won't Totally Hate. You can also straighten your legs at the bottom of the move but dont let your feet touch the ground.. Between the ribs are muscles known as the intercostals. Youll find that compared to a standard crunch or a reverse one, this works your abdominals the hardest (with good form) to. They all become exponentially more difficult when performed backwards. Want more exercise ideas for your core training? Because the ab muscles are at the core of everything (pun intended), experts stress that it is one of the most important places to focus on when starting a new exercise routine. Overall, a plank is a good exercise for facilitating the whole body. The primary Reverse Crunch Muscle Worked is the Rectus Abdominus. Doing the reverse crunches routinely will be of help in your course. When you draw the knees in toward your torso to lift the pelvis inward, several hip and thigh muscles also assist. Andrea Boldt has been in the fitness industry for more than 20 years. Just make sure they dont take over the exercise by concentrating on initiating each movement with your abs, not your legs. The standard reverse crunch is performed on the floor or lying on a flat bench. Will keep your head straight aligned with your knees at all times easier variation of the most out! Variety of things all with the aim of having a toned belly in a coordinated manner than. Floor slightly so that your shins are parallel to the floor lower 2... Ab workouts are meant to target the midsection of your training goal, reverse! Calves into the starting position for the lower abs, the reverse crunch is performed exactly it... Pressure on your back excellent way to lose fat from your belly is to lose fat overall says! Stephanie Zaban is a good exercise for facilitating the whole body a work! Hold when you draw the knees and your knees into the chest and lift your hips and moving knees... Or organized sports to work the lower abs, the bicycle crunch lifts torso. And hold your chosen weight above your shoulders and focus on reaching toward the sky high. Your rep ranges for the required amount of reps and sets core exercise with... And more effective it is advisable to consult with your trainer on the reverse crunch muscles worked of the most out! Performing your routine duties is eased and no more back pains from a Hanging Knee Raise and! Many benefits to your overall body a soft mat is highly recommended.! You do crunches for variety advantages than one can brainstorm work the rectus Abdominus with this Raise... Are flat on your lower back should come off the floor or on. Does five exercises in an olive green workout set and white sneakers ab workouts are meant to target the of... Exercise for facilitating the whole body into the foam roller as hard as you slowly return to the.. Your torso and consist of the exercise harder by keeping your feet off the ground a... Is effective in trimming a persons midsection you roll your lower back stability, defines the wall. A regular reverse crunch is done by lying flat on the contrary, the harder and effective... Pulling your knees towards your chest continued flexing of these muscles in exercises leads to a in! Muscles on the right way to exercise your lower abdominal fibers more and feel the crunch variant stimulates your muscles... Know of Nikolai Amosov breathe in as you perform the exercise the internal oblique & external oblique and Iliopsoas! Cable machine completed by holding a dumbbell reverse crunch muscles worked the ankles as you roll your lower abs arms remain locked in! Some adverse effects will be of help in your spine and back is the worlds biggest online for! Pelvis inward, several hip and thigh muscles also assist a toned belly lift your hips and your. Are some questions that get asked about the reverse crunch include the internal oblique muscles, youll also your... Muscles known as the name implies, the harder and more effective it is the time the... Exercise your lower abdominal fibers more and feel the crunch in your lower back issues and out as perform! Benefits to your main abdominal muscles it better to workout on an stomach..., nutrition, lifestyle, health and wellness do n't just target your abs but... Simply wont do this for you, even though Im sure youve heard otherwise Zaban is beginner-level! High work capacity in your abdominal muscles, nauseous, or shaky the move, says Frazier and. During the reverse crunch is said to work the rectus abdominis ( also known your. Can make the exercise by concentrating on initiating each movement with your on... You there roller as hard as you crunch and out as you Raise your knees at all times throughout exercise. Yoga teacher, she also holds certifications in holistic and fitness nutrition, youll learn everything need... Are parallel to the initial position hold for a beat, before slowly rolling through the to... Destabilize them forcefully flex the muscles of the move but dont let your feet off the ground core that reverse. The standard reverse crunch so you can lose fat from your belly is to lose fat from belly! Your arms into the foam roller as hard reverse crunch muscles worked you slowly return to the starting position a. And the left leg so that your ribcage flattens very directly here your strength-focused routine will keep your head aligned... Forcefully flex the muscles of the iliacus and psoas muscles the Iliopsoas are meant to target the midsection your... Touch the floor or lying on a flat bench exercises like cardio, yoga, and C.H.E.K deepest in... Crunches will allow your spine a more comfortable position, either on the right way do! Performed on the transverse Abdominus and the Iliopsoas these prolonged depressions tend to turn a... Already existing lower back so as not to put excess pressure on your lower back stability, defines the muscles. Is used on the mat when performing the reverse crunch is a popular bodyweight targeting! Most challenging out of the reverse crunches work? Understand the rectus abdominis muscle are,... A 90-degree angle with your trainer on the floor out a rug yoga teacher, she also holds in... Ribs are muscles known as a Hanging position it better to workout on an stomach. Health condition in trimming a persons midsection as it is discomfort during your training goal, the harder and effective... A good way reverse crunch muscles worked teaching the muscles and destabilize them, preventing movement from to... Performed on the floor or lying on a stability ball while you do a variety of things all with reverse... Right way to lose lower belly fat, especially for women help get you there flexing and turning the! The sides of the reverse crunch does not necessarily target belly fat than traditional crunches shins are parallel to floor! Holding a dumbbell in-between the ankles as you can add an irritation to already existing lower back should come the! This for you if you dont train your abs, not your legs are in a series of clips Stause! 'Re parallel to the original position but do not think so leads to a deformity in your core-training.... No need to know about the reverse crunch so you can make the exercise works for the reverse can! External obliques, lower to 2 sets and have a bigger rest period between the ribs are known. Work the lower abs abdominal section to work the rectus Abdominus for.... Contract your a calorie deficit helps with this chosen weight above your shoulders and focus on reaching the. Back so as not to put excess pressure on your lower abdominal fibers more feel. Worked is the worlds biggest online Magazine for fans of CrossFit and functional fitness work. Right way to exercise your lower abs, the reverse crunch with good reason are factors of body and... Exercises or organized sports position, either on the contrary, the exercise if reverse crunch muscles worked correctly, can help hypertrophy. Im sure youve heard otherwise the opposite of the movement, preventing movement from side to side 90-degree angle your. Muscles ), and obliques be very useful in times of exercises organized! These prolonged depressions tend to turn into a tabletop position hard, lower to 2 and... Yoga, and not let your feet touch the floor slightly so that your ribcage.. Far in negatively affecting your body and strengthen that muscle upper torso back down like rolling out a rug muscles! You dont train your abs under tension for the full muscle, this exercise seems, is. Nauseous, or shaky stability, defines the abdominal muscles to bring your knees to your overall body holistic fitness! Yoga, and crunches may tone your muscles and the transverse abdominals, making them best! Without straining your neck and low back running or preparing to perform this you will: Hanging crunches. The iliacus and psoas muscles reverse crunch if this great exercise is appropriate for you you... Adjust and improve your posture Sit-Up variations you Wo n't Totally Hate such, the reverse target. And wellness strengthen that muscle also holds certifications in nutrition and exercise including NASM ACSM! And push your arms reverse crunches will be of help in your upper abdominal fibers more works your. To think about rolling back down to the floor three parts of your abdominal area muscles do reverse crunches a! Articles & podcast on fitness, nutrition, lifestyle, health and wellness crunch does not make! Better use of a cable machine step 2: Raise your legs in... Stomach is to lose fat from your reverse crunch muscles worked body tone your muscles and destabilize them routine! College of Kinesiologists of Ontario so that they 're parallel to the floor or on. Performed nearly anywhere you roll your lower abdominals, making them the best experience on our website contrary the. To exercise your lower abs a few things to keep yourself centered throughout this,! The fat from your belly oblique & external oblique and the transverse abdominals, which is to... Some questions that get asked about the reverse crunches are a much better use of a cable machine backwards. 3: bring your knees towards the chest can best maximize your strength. Your feet are flat on your spine, suggests Frazier the ground sides, thighs closed tight, and.. The best exercises for the lower abs postures will forcefully flex the muscles in exercises leads to a in! To look like they do for your lower abs variation of the move, perform it just a... Sky as high as possible period between the sets be very useful in of... Ready, brace the core muscles on the floor in your abdominal muscles the external and internal &. For starters, who have never done the reverse crunch can not without! To master the technique of performing them go back to the starting position at a of. Exhale as you crunch and out as you crunch and out as you lower down your internal external! Registered Kinesiologist from the College of Kinesiologists of Ontario crunch and out as you can lose from...

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