Reverse crunch alternative7/1/2023 ![]() ![]() ![]() Sure, you can always level up your reverse crunches by including resistance bands and ankle weights, but what is probably be the best thing about this exercise is that it can be performed whenever and wherever you want. This is why the reverse crunch is obviously the safer alternative. People putting their hands behind their head and pushing their neck too far forward is an all too familiar sight that needs to stop because of the potential injuries it may cause to the neck and spine. The reverse crunch does not involve any neck flexion unlike the regular crunch or any other abs exercise for that matter. Since the reverse crunch forces you to concentrate on contracting your core muscles and making sure they are engaged at all times throughout the exercise, it also involves some sort of mental training that establishes a connection between the brain and the body. ![]() The reverse crunch activates the transverse abdominis and other deep core muscles that are vital in maintaining a healthy posture, especially if you rarely engage in any physical activity. Though a six-pack is not exactly something you should prioritize, having an overall strong core is critical for optimal health, injury prevention, proper posture, and movement efficiency, which is why you must strengthen your core and that includes the lower abs as well. ![]() Not only are the lower abs often neglected in most abs exercises, but they are also known for being difficult to strengthen and tone. Now that you know how to do the reverse crunch, here are more reasons why you should include it in your workout routine. Repeat according to your desired number of repetitions.Breathe in and slowly return to the starting position with your hips in contact with the ground again and your knees still bent at a 90-degree angle above your hips.Once you have reached the top of the movement, hold your position without letting your back come off the ground.Also, keep your head straight, your neck relaxed, and your shoulders on the ground. Make sure that your knees maintain the same angle during the upward phase.Breathe out as you contract your abs to curl your hips and knees toward your chest, with only your hips coming off the ground as you curl.To get to the starting position, bend your knees and brace your core then slowly raise your legs so your knees are directly above your hips and your legs are parallel to the floor.You may keep it close to your body or fully extend them for balance, whichever is more comfortable for you. Begin by lying down with your back flat on the ground and your arms at the sides.How to do the reverse crunchĮnough with all this talk of how the reverse crunch is the better option let’s get crunching. So, is the reverse crunch really more effective? Absolutely. Lastly, the reverse crunch also puts your abs under tension for a longer time, maximizing all the benefits to your abdominal muscles if done properly. Moreover, the reverse crunch hits all the superficial exterior abdominal muscles you need to achieve a sculpted six-pack, while also giving more attention to the often-neglected lower abs at the same time. It is also probably why the reverse crunch feels easier to do than the regular crunch even though it is more advanced. Since the strain is taken off your spine and your neck remains in a neutral position during a reverse crunch, there is less flexion and force on the spinal discs, making the reverse crunch less painful for the back. This is a more advanced version of the classic and still highly popular abdominal crunch.īut unlike in a regular crunch where you need to lift your shoulders off the ground to contract the abdominal muscles, the reverse crunch requires you to lift your legs off the ground and towards your chest instead to hit the lower abs.ĭespite the upper body remaining flat on the ground, the reverse crunch is still able to exercise the entirety of the core, specifically the rectus abdominis, transverse abdominis, and external obliques.ĭoing the crunch in this position is already more beneficial than the regular crunch. The reverse crunch is a core strengthening exercise that puts more emphasis on the lower abdominal region. You might as well go straight for its more complex form, the reverse crunch, so you don’t lose any more precious hours exhausting yourself for nothing.īut is the reverse crunch really more effective? What is a reverse crunch? But the crunch is an exception to this rule. Standard crunches have been proven to do little as far as toning and strengthening the abs is concerned, so if you are endlessly doing them in the hopes of getting a six-pack, then you are just wasting your time.Īs a general rule, mastery of the standard form of any exercise is crucial before progressing to its more advanced variations. ![]()
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