Reverse Crunch

For this blog, I like steering away from conventional situps and crunches because those are exercises I have done for years and almost everybody has tried a basic situp or crunch. Although they definitely still help strengthen your core, I would like to give you some workouts that you may not have seen or tried before to help amp up your core workout routine.

This following exercise is a Reverse Crunch. It targets your core very well and when done correctly you can really feel the squeeze in your abdominals.

Reverse Crunch -  Position 1

Reverse Crunch – Position 1


Reverse Crunch -  Position 2

Reverse Crunch – Position 2


To perform a Reverse Crunch:

    1. Lie flat on your back with your hands at your sides.
    2. Raise your knees to create a 90 degree angle at your hips and at your knees, leaving your feet parallel to the ground (You are now in Position 1 as shown in the first picture to the left).
    3. Pull your knees in towards your chest.
    4. While in motion of bringing your knees to your chest, roll your pelvis back and raise your hips up off the floor, creating a curve in your spine (You are now in Position 2 as shown in the second picture to the left).
    5. Hold Position 2 for a second and squeeze your abdominals.
    6. Slowly lower your legs and pelvis back down to Position 1.
    7. Repeat the exercise for the recommended amount of reps (I usually do 3-5 sets of 25 reps).





Tips:

    1. Controlled motions are needed for this exercise. Do not depend on momentum to get our legs up and down. Engaging your lower abdominals to raise your legs and activating your entire core to perform slow controlled motions is how you will see and feel results.
    2. BREATHE!!! Your breath during this exercise will help activate your muscles. Make sure to exhale while bringing your legs up into your chest, and inhale when returning your legs back down to Position 1.
    3. Make sure to squeeze your abdominals when you hit the peak of Position 2. You should feel a burn in your core.
    4. If you are performing this exercise on a mat, do not hold the edge of the mat. Leave your hands flat on the ground, that way you will have to depend strictly on your abdominals to perform this exercise.

I hope you like this new exercise. Let me know what you think. If you have any questions or concerns, email me at corestrengthalec@gmail.com

Advertisements

2 thoughts on “Reverse Crunch

  1. Pingback: Reverse Crunch (with Stability Ball) | Core Strength Blog

  2. Pingback: Reverse Crunch (with Stability Ball) | Core Strength Blog

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s