webdesignmili.blogg.se - Reverse crunch bench

If you do, you have the option of grabbing the bench behind your head. You can also do reverse crunches on a bench - flat or incline (harder). If lifting your head up causes any neck strain, just let your head relax on the floor. Lifting your head off the floor has a similar effect - you'll feel more abdominal contraction (and if you lower your head back on to the floor, you'll feel a slight release of tension). This keeps your abdominals activated and your hip flexors deactivated.

This maneuver will cradle your hips and tilt the bottom of your pelvis slightly upward (posterior pelvic tilt). An optional form tweak is to put your hands underneath your hips/butt. The basic reverse crunch is performed on the floor with your arms by your sides and hands flat on the floor. You can also place a medicine ball between your knees for a small amount of extra resistance.Ī more advanced version of the reverse crunch can also be done lying on top of a swiss ball.

Other ways you can add resistance include hooking up a cable to your ankles, then you have an entire weight stack to work with. Return only to the starting 90-90 position.

Slowly lower your legs back to the starting point, being certain not to lower your legs too far.

Keep your knees bent (approximately 90 degrees) during the entire exercise and focus on a rolling motion - this is not a (straight) leg raise or a hip lift - it is a crunch.

Slowly roll your knees back toward your chest, to the point where your hips and lower back lift off the floor.

Place your hands along your sides with your palms facing down flat on the floor (you can also place your hands underneath your hips to "cradle" your pelvis, which helps increase ab activation and reduce hip flexor activation).

Position yourself so you're lying flat on your back and get your legs in the starting position where you have two 90 degree angles: 90 degrees at the knees and 90 degrees at the hips.

If you don't have a soft surface like a carpet or rubber flooring, place an exercise mat on the floor for comfort.

There are virtually no disadvantages to this exercise. Beginners can start with the basic floor crunch, and more advanced trainees can do the more difficult incline version or add resistance such as a cable or medicine ball between the knees. The reverse crunch is also a great one for people of all fitness levels. One advantage of the reverse crunch is that it requires no equipment, so you can do it at home, in a hotel room, outdoors, or anywhere. To do advanced versions like the incline reverse crunch, you'll need a decline bench or abdominal slant board, preferably the adjustable kind. No equipment is required to do the basic reverse crunch, though an exercise mat is helpful to make it more comfortable on hard floors. Secondary emphasis is placed on the external oblique muscles on the sides of the waist. Technically, you cannot isolate a single muscle, but this exercise does a great job putting nearly all the tension directly on the abs, while keeping the hip flexor muscles out of it.

The primary mover in the reverse crunch is the rectus abdominis. Pause at the top and slowly lower yourself back into starting position.The reverse crunch is one of a handful of exercises that works the entire abdominal wall, with emphasis on the lower abdominals.Ībdominal exercises where your lower body moves toward your upper body, tilting your pelvis to the posterior is what activates the lower section of the abs, and this is the exact movement involved in the reverse crunch

This is your starting position.Ģ.Brace your core and raise your hips and knees toward your head bringing your lower back off the bench. Bend the knees and bring them toward your chest stopping when your hips and thighs form a 90-degree angle. Lie on your back on the incline bench and hold on to the horizontal timber that runs across the top of the bench, near to your head. Exhaling, bring yourself back up to your starting position with your body at about 45 degreesġ. Lower yourself in a slow and controlled manner down to the bench but don’t let your back touch the platform.Ĥ. Position yourself with your knees bent, hands at the side of your headģ. Place feet over the top timber pole, to ensure you dont slide downĢ. INCLINED CRUNCH BENCH/REVERSE CRUNCH (CORE ZONE)ġ.