Reverse crunches are amazing when it comes to losing belly fat and sculpting a toned stomach. The exercise targets the abdominal muscles more effectively than regular crunches. Performing the exercise correctly can result in a beautiful stomach but if you screw up the routine even a tiny bit you’re going to have serious back issues.
In this article, we share a clear and concise guide to perform them correctly. We discuss and investigate the exercise routine to help have a better understanding of reverse crunches.
What are reverse crunches?
The reverse crunch is a simple core strengthening exercise that targets your visceral muscles. They tone your abs and oblique muscles while improving the stability of your spine and hips. When you perform the reverse crunch you are putting more tension on your abdominal muscles resulting in a stronger core. The exercise gives a greater range of motion as compared to simple crunches.
But why reverse crunches?
Because they target your lower abs which are difficult to sculpt. In addition to this, they support and strengthen your spine and hips.They stabilize your lower back muscles and make you more flexible. The flexibility and strength you attain through this exercise help you perform intense workouts easily and besides, who wouldn’t want a stronger core?
They are also beneficial for people trying to lose weight. Since they put pressure over the lower abdominal muscles, faster reduction of fat is made possible. If you’re trying to find an exercise that gets rids of belly fat once and for all, then try incorporating them in your workout routine.
They might seem a little difficult and exhausting at first, but once you get a hold of them you’re going to love them for the benefits they provide.
Targeted Muscles:
There are a number of muscles that are engaged in this exercise. Reverse crunch engages all the major abdominal muscles.
Primary: Rectus Abdominis
Secondary: Obliques, Transverse Abdominis
The Rectus Abdominis is the larger muscle that covers your abdomen. The Rectus Abdominis is responsible for the ridges you see in six-packs. The secondary muscles that are engaged in reverse crunch include Obliques and Transverse Abdominis. The transverse abdominis is the deepest abdominal muscle. Its works to stabilize the spine and the core.
How to do reverse crunch correctly?
1. Lie flat on your back and bend your knees to 90 degrees, while planting your feet on the floor.
2. Lay your palms face down by your side for support.
3. Using your core tighten your abs and lift your hips off the floor forcing your legs inwards towards your chest.
4. Hold the position for a few seconds.
5. Slowly lower your legs and your hips back on the floor.
6. Your lower back should arch while you lower your legs down.
7. Once your feet are back on the floor start again and keep increasing the number of reverse crunches as you progress.
Tips:
- Avoid doing the exercise too quickly. Slowly lift your legs up and down while you perform the exercise.
- Avoid using momentum. All your movements should take place using your legs and hips.
- Avoid lifting your neck while you perform this exercise. Lifting your neck can cause strain on your neck and spine resulting in muscle spasm and pain.
Reverse Crunch Variations
There are a number of variations that you can perform with them to make the most out of your workout sessions. Some of the variations of reverse crunch include:
Weighted Crunch:
Weighted crunch is quite similar to standard crunch. The only difference is that you add a little extra weight to the mix. You can start with a ten-pound medicine ball or use dumbbells of 5-10 Kgs.
How to perform: To perform the weighted crunch you need to lie down flat on the floor and mimic the same position you use for simple crunches. Hold the weight above your chest between your hands and move forward without lifting your legs. You should feel pressure over your upper abdominal muscles. Make sure you’re always holding the weight above your chest while performing this exercise.
Frog Crunch:
A funny name for an ab workout but the frog crunch is a great exercise for improving your flexibility and strengthening your core muscles. The exercise targets all your abdominal muscles and gives you spinal stability.
How to perform: To perform the frog crunch you need to be seated on the floor with your knees bent out in front of you. Lean back slightly so that your torso is at 45 degrees and your shins are parallel to the floor. Lift your legs towards your chest while bringing your arms inwards to hug your legs.
Side Crunch:
The side crunch is an excellent exercise for targeting the obliques. They are a little more difficult than other types of crunches but are completely worth your time and energy.
How to perform: To perform the side crunch take the simple crunch position with you lying flat on the floor. Bend your knees like you do to perform standard crunches. Drop your knees to one side and using your head and shoulders lift yourself off the floor. You should feel the pressure on your obliques. To have better results complete exercising on one side before targeting the other side. However, it is best to avoid this exercise if you lack lower back flexibility as this exercise can strain your neck and back.
Wide-leg crunches:
Wide leg crunches are a great variety of standard crunches and can improve the flexibility of your hips and your back. For this exercise, you need flexibility and core strength but over time both can be built with practice.
How to perform: To perform the wide-leg crunch assume the butterfly position on the floor. You should be lying flat on your back with your knees bent and open towards the floor. Your feet should be joined and close to your groin. Use your abdominal muscles to pull your body upwards without lifting your legs. Do this slowly when you start as this requires flexibility and strength.
Are reverse crunches worth the time and effort?
Absolutely! They can give you the summer body you have always wished for. Not only will the exercise tone and sculpt your torso, but it will also strengthen your core muscles. Reverse crunches are also ideal for people looking to lose excess belly fat. They are quick, effective, and with this helpful guide, you can do them conveniently.
