Compared to different core exercises, the reverse crunch is sure to torch your core while not having to try to plenty of reps. You get a big bang for your efforts. you’ll add it to your effort regime once per week throughout a core circuit—especially pairing it with different moves that specialize in stability and strength like planks and facet planks.
This move works the whole musculus abdominis region—the massive muscle cluster that runs down the center of your abdomen, from the lowest of the skeletal structure to the highest of the pelvis. typically mentioned because the disreputable six pack.
Reverse crunches conjointly interact your obliques and transversal abdominals—the muscles on the facet of your sick pack, and therefore the deep core muscle to blame of helpful the spine and core, severally.
Not solely square measure you operating the important strengtheners, however you’re conjointly building real strength: “When you perform a rep slowly and up to speed such as you do here, your muscles work high intensity for the whole length of the movement—an essential part to assembling muscle. Therefore, the strength you integrate your core helps stabilize your body and avoid injury throughout additional advanced movements like deadlifts and loaded squats.
Steps:
- Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support.
- Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest.
- Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor.
Notions:
This exercise will activate your major abdominal muscles, including the external obliques on the sides of the abdomen. It is good for developing an appealing stomach musculature as well as strong and functional abs.