This is a perfect example and I learned very fast! Reverse Crunches Reverse Crunches, aka Lower Body Crunches, work those hard to reach lower abs. Unlock staff-researched answers by supporting wikiHow, https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/reverse-crunch, https://www.fitnessmagazine.com/workout/abs/how-to-do-reverse-crunches/, https://www.youtube.com/watch?v=3waKoMSctJ8, https://www.muscleandfitness.com/workouts/workout-tips/trial-high-reps-or-low-reps?page=2, https://www.youtube.com/watch?v=hyv14e2QDq0&feature=youtu.be&t=70, https://www.bodybuilding.com/exercises/decline-reverse-crunch, делать обратные скручивания, consider supporting our work with a contribution to wikiHow. Make sure that when you do Reverse Crunches, you […] What stretch should I do after reverse crunches? Outdoor Voices "Reverse crunches are the opposite of upper-body crunches," says celeb trainer and Belleon Body co-founder Carlos Leon. Do as many reverse crunches as needed according to your workout routine or workout plan. Core exercise can be tedious. (Word of warning, though: Make sure to train both your stomach and back. Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. Reverse Crunch werden auf dem Rücken liegend ausgeführt. You’ll only be doing yourself a disservice by letting your technique break down in order to get more reps in. They're letting you know that they're working. Why Get Pre-Workout and Reviews About Them, Reasons to Read Top Reviews for Supplements, There Is No Ugly Truth About Branched Amino Acids Supplements or BCAAs, Benefits of Taking Multi Vitamin Twice a Day, 15 Leg Exercises – Utter Workout Routine for Women. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Thank you for your workout routines. © 2016 Happy Body. They are called Reverse Crunches because you are doing the opposite of the normal crunch, or Upper Body Crunches. Complete Abs Workout Routine, 7 Best Leg and Butt Exercises. Wer d… This reverse action will have you lifting your hips and legs off the floor and toward your torso. Be careful not to let your back arch as you lower your legs. Save my name, email, and website in this browser for the next time I comment. If you're tired of the same old ab routine, flip it and reverse it. How to Get a Better Ab Workout with Reverse Crunches. Reps and Sets: For beginners, concentrate on doing reverse abdominal crunches properly rather than focusing on the overall number of reps. A good starting target is 8-10 repetitions for 2-3 sets. This allows you to sweat off water in your body, causing weight loss. 2. Reverse Crunches work all of the muscle, with extra emphasis on the lower region. For better results, do it in high temperatures. This will burn calories, which can help in reaching a caloric deficit, the primary force behind the burning of fat from your body. For 3 weeks I lost 7 pounds)) Thank you! Return to the starting position without touching the floor with your feet. After the birth of two children I have gained a weight. In this version of the abdominal crunch, you move your legs rather than your torso. Don’t get frustrated if you can’t do that many reps. Quality is more important here. Reverse crunches can also engage both your obliques and your transverse abdominus. If you have built up a fair amount of baseline core strength, the reverse crunch is a great addition to really shred those abs with even a few reps. Reverse crunches are an alternative to traditional crunches and situps. Lower ab muscles are difficult to work out, however, reverse crunches will help you to do it. I do exercises for a week. For more exercises: http://bbcom.me/ZML9cG Add this reverse crunch exercise to your abs / core workout! The reason they suck is that for half of the movement the weighted resistance falls off. She earned her personal training certification from the National Academy of Sports Medicine (NASM). Does this exercise help in burning the belly fat? Typical reverse crunches suck! Rolle den Bauch, ähnlich dem gewohnten Crunch, mit dem Unterschied, dass die Beine in gebeugter Stellung gehoben werden und der Oberkörper … By using this service, some information may be shared with YouTube. Just focus on keeping your whole body in great shape and train as much as you can to get better at basketball, and you will eventually reach the level you want. Cool! To do reverse crunches, start by lying flat on your back with your arms facing palm-down on the floor beside you. Place your hands on the floor beside you. This is "LEG RAISES #bbrlegraises" by Bodies By Rachel on Vimeo, the home for high quality videos and the people who love them. The video was created on educational and informational purposes only. This video may not replace the professional help at severe obesity and in case of heart disease. Download this image for free in HD resolution the choice "download button" below. If your aim is to lose weight, you should add reverse crunches in your workout routine. The reverse crunch exercise strengthens your abdominal muscles while placing less strain on your back and neck than a regular crunch. For more tips from our Fitness reviewer, like how to intensify reverse crunches, read on! If you do not find the exact resolution you are looking for, then go for a native or higher resolution. This article has been viewed 484,620 times. My 5-year old daughter and me doing it with a great pleasure. How to Do Bicycle Crunches – Benefits, Variations, Workout Routines, 5 Lower Ab Exercises – Workout Routine for Women. What temperature is best for doing reverse crunches? We all know very well our "enemies": chips, sweets, cookies, cakes, but we know surprisingly It’s easy to perform on either the floor or a flat bench. But if you change out a boring crunch for a reverse banded crunch, the added resistance makes you work every step of the way. There are 11 references cited in this article, which can be found at the bottom of the page. Reverse Crunch Exercise Guide. Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement. How do you do a reverse crunch for beginners? It is slightly more difficult as compared to the traditional reverse crunch, as it places more resistance on your movement than the standard variety. Gently exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. If you do this exercise regularly, you will notice first results after a couple of weeks. With your feet elevated and your knees bent, the tops of your shins should be roughly parallel to the floor. Can I use painkillers after doing crunches? little about our "allies" - those foods that help us to lose weight fast. Aim to perform the exercise slowly, maintaining full control through the whole range of motion. The purpose of reverse crunches is to work the lower abs a little more. Frustrated with stomach issues? Life Coach, Personal Trainer, & Holistic Nutritionist. Once you can do three sets of 20 reverse crunches on the floor, move to a decline ab board and do reverse crunches on a 45-degree angle to further increase your lower-ab strength. How to Do Reverse Crunches: 11 Steps (with Pictures) - wikiHow Bei dieser Bauchübung werden oberer und unterer Anteil des geraden Bauchmuskels (musculus rectus abdominis) in gleichem Maße trainiert, da es sowohl zu einer Krümmung des Oberkörpers, als auch zu einem Anziehen der Knie Richtung Oberkörper kommt. The reverse crunches target the abdominal section of your body. Bending your knees, lift your legs so that your thighs are at 90-degrees to the floor. Each day, try to increase the number of crunches you are able to complete. All right reserved Website developed by Antalogic, How to Do Double Crunches – Benefits, Crunches Variations, How to Do Vertical Leg Crunches – Benefits, Crunches Variations. Add reverse crunches to your regular core routine to progress along your journey towards a tight, toned waistline! Hanging Reverse Crunches is an excellent exercise to build lower abdominals. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. It's normal for all abdomen exercises. Start for the exercise by lying supine on the floor, keeping your arms adjacent to your torso and legs extended fully. Lying on your back, lift your legs in the air with your knees bent. The starting position: lie down on the floor in a traditional crunch position, your feet bent at your knees and hands under your head or extend them at your sides; Press your lower back into the floor and lift your feet off of the ground. Performing the reverse crunches is a good way of teaching the muscles in your abdominal section to work in a coordinated manner. ", "I always use wikiHow for doubts, it helps me a lot by reading the particular topic. Tagged with: Anaerobic, Body Weight, Core, HIIT, Lower Body, Medium, Strength, Your email address will not be published. It can lead to dehydration. Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. ", "I'm trying to lose weight and this helped me.". The main purpose of this exercise is to provide your lower ab muscles with strength and flexibility. Adding reverse crunches to your workout routine helps to increase ab strength and definition, and improves core and lower back stability. By using our site, you agree to our. Quality is more important than quantity. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. To make matters worse, reverse crunches tend to encourage poor posture. Remember that this exercise requires proper performance in order to achieve brilliant results. Step 1 Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. ", "It really helped me a lot, now I can wear my crop tops and my nice dresses. For a harder ab workout, keep your legs straight, but for an easier workout, you can bend your knees. By doing this, the focus will be on the lower area, and that is where belly fat tends to accumulate. Reverse crunches can be performed at home or anywhere if there is a little bit of space and something soft to lie on. For more tips from our Fitness reviewer, like how to intensify reverse crunches, read on! Safety first! Hold this position and breathe normally. It's not really your stomach that's hurting, it's your abdominal muscles. If you’re having trouble keeping your shoulders from coming up off the floor, try extending your arms overhead and holding onto a stable surface, such as a bench or dumbbell, to create a counterpoint. How To Do The Reverse Crunch Start lying down with your arms by your sides. I'm on a basketball team and am currently 5'8, so should I do this so I can dunk better? How to do Reverse Crunches. The exercise targets the abdominal muscles more effectively than regular crunches. To do this, hold a medicine ball, dumbbell, or another heavy object between your feet as you do the crunch. For any abdominal workout, either lay on your front with your hands underneath your shoulders and push up into a cobra stretch (and don't forget to then go into child's pose), or lay on your back and stretch your arms above your head and your feet in the opposite direction. Without momentum, use your lower abs to slowly If you think you can continue after that, then keep going. The reverse crunch is a core exercise that targets the muscles of the lower abdomen. Thanks to all authors for creating a page that has been read 484,620 times. If you do this exercise regularly, you will notice first results after a couple of weeks. 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