Planks, touches to the heel, leg raises, crossed on the knees… There are numerous ways to work the abs , and each one has its reason for being, its specific objective and its benefits. This time we will talk about the inverted crunch.
What is a reverse crunch?
The reverse crunch is an intermediate level variation of the popular abdominal exercise. But, unlike what happens in classic crunches, in this variation the upper part of the body remains glued to the floor while the abs are contracted to bring the legs towards the chest . In this way, the full length of the rectus abdominis muscle is exercised (yes, the much desired “chocolate bar”) and also reaches the deep lower abs, which are not always reached with the normal variety. This self-weight exercise is easy to add to any core-strengthening workout routine, and it can also be part of a full-body workout.
Although it is not an excessively complicated exercise in its execution, we recommend being cautious and not forcing the body more than necessary : if you are not used to doing sit-ups of any kind and are starting, it will cost you a lot of work, so better start with planks or other simpler core abs routines before incorporating the reverse crunch. This will ensure that you execute the technique to perfection and avoid injury.
Profits
The inverted crunch is the perfect abdominal strengthening exercise for those who suffer from neck pain regularly (and especially when doing traditional crunches) because the effort is done with the core and with the legs. Contrary to common abs, you won’t be tempted to pull on your neck to complete the exercise.
This exercise is also good for developing attractive stomach muscles, as well as strong and functional abs . A strong core is the basis for improving your athletic performance and maintaining balance, stability and good posture in daily life.
Strengthening your abdominal muscles through the reverse crunch will prepare you not only for vigorous sports activity, but also for those active tasks around the house, such as gardening (where bending and twisting and reaching are paramount), carrying bags of the purchase, etc.
Finally, including this variation in your abdominal exercise routine will also help the muscle not stagnate (since you will be testing it in a different way) and you can continue to develop and tone it.
Step-by-step reverse crunch instructions
The first step in doing a reverse crunch is to lie on your back with your arms at your sides. They can be close to your body or comfortably extended to be used for balance. Once you are in this position, follow these instructions:
- Bend your legs at the knee and tighten your abs to slowly raise your legs so that your knees are directly over your hips and your lower legs are parallel to the floor (bent at 90 degrees). Tighten your abdominal muscles and maintain a neutral spine position with a slight natural curve in your lower back (lumbar), but with your back firmly on the floor.
- Exhale as you contract your abs to bend your hips and knees toward your chest . The knees should remain at the same angle during this upward phase. The head should be kept straight and the neck and shoulders should remain relaxed and on the floor or mat.
- Inhale and slowly return to the starting position with your hips back on the mat and your knees on your hips , still bent at 90 degrees.
- Try doing 3 sets of 10 reps, increasing the amount as you get stronger.
