How to Do Bicycle Crunches – Benefits, Variations, Workout Routines, 5 Lower Ab Exercises – Workout Routine for Women. So I’m going to teach you a . You’ll exhale sharply as you bring your knees up and exhale as you lower them down. Reverse Crunches work all of the muscle, with extra emphasis on the lower region. We use cookies to make wikiHow great. Lower ab muscles are difficult to work out, however, reverse crunches will help you to do it. "I took all the tips, and now it is much easier to do the exercises because I got used to them and my body is fit. This exercise is not harmful as it can fix your posture as well. ShareFacebook, Twitter, Google Plus, Pinterest, Email, Type: Body Weight, Strength, Anaerobic, HIIT. Even though the most of our videos contain low-impact exercises and the risks of actually hurting yourself are minimal – you should still consult your physician on the issue of safety of this type of activity for your health. Pausing momentarily will also give you a chance to catch your breath and assess your technique. For a harder ab workout, keep your legs straight, but for an easier workout, you can bend your knees. Secondary muscles include the obliques, which are the muscles on … To do this, hold a medicine ball, dumbbell, or another heavy object between your feet as you do the crunch. How to Get a Better Ab Workout with Reverse Crunches. 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. 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. What stretch should I do after reverse crunches? For better results, do it in high temperatures. You’re just looking for a tight vertical tilt to briefly engage your middle and upper abs. When doing a reverse crunch, it’s very easy to initiate the movement through the hip flexors instead of the lower abs. A decline bench with variable height settings will allow you to make the movement slightly easier if you're fatigued or struggling to make it through a full range of motion. Is it bad, when I am doing reverse crunches, for my stomach to hurt? Lying on your back, lift your legs in the air with your knees bent. Stop when you feel like you can no longer complete the exercises. Without momentum, use your lower abs to slowly By using this service, some information may be shared with YouTube. This will burn calories, which can help in reaching a caloric deficit, the primary force behind the burning of fat from your body. Cool! Remember that this exercise requires proper performance in order to achieve brilliant results. % of people told us that this article helped them. Performing the exercise correctly can result in a beautiful stomach but if you screw up the routine even a tiny bit you’re going to have serious back issues. What Muscles Do Reverse Crunches Work?. unlocking this staff-researched answer. I really like your exercises. 7 Best Flat Stomach Exercises: How to Lose Belly Fat? Execution. Check this Reverse Crunch variation and blast your abdominal muscles now. Start for the exercise by lying supine on the floor, keeping your arms adjacent to your torso and legs extended fully. The reverse crunch is a safe and effective way of building core strength for people without lower back issues. If your aim is to lose weight, you should add reverse crunches in your workout routine. Remember, though, that too many reps of any type of spine crunch can be dangerous long-term. With your feet elevated and your knees bent, the tops of your shins should be roughly parallel to the floor. I'm on a basketball team and am currently 5'8, so should I do this so I can dunk better? This reverse action will have you lifting your hips and legs off the floor and toward your torso. Quality is more important than quantity. It's normal for all abdomen exercises. Did you know you can read answers researched by wikiHow Staff? Total Buttocks Workout Routine – Best Glute Exercise For The Sexy Booty! little about our "allies" - those foods that help us to lose weight fast. Once your knees are level with your gaze, lift them upward so your back and buttocks come off the floor before lowering your legs back to your starting position. 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. This extra lift increases the overall range of motion, making the crunch more effective. Support wikiHow by They may work better for those who suffer from lower back pain or are looking for an alternative to the standard crunch. It's not really your stomach that's hurting, it's your abdominal muscles. Exercise Instructions: Start out by lying on the floor with your knees bent and your palms at your sides with palms facing down. 17 Fat-Burning Ab Exercises. In case you feel uncomfortable at performing some of the shown exercises (pain, dizziness, nausea) – please stop. Don’t forget to breathe. This is a perfect example and I learned very fast! Reverse crunch The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. You’ll only be doing yourself a disservice by letting your technique break down in order to get more reps in. Save my name, email, and website in this browser for the next time I comment. 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. wikiHow marks an article as reader-approved once it receives enough positive feedback. Bending your knees, lift your legs so that your thighs are at 90-degrees to the floor. Thanks to all authors for creating a page that has been read 484,620 times. How To Do The Reverse Crunch Start lying down with your arms by your sides. reverse crunch is a exercise for those with a beginner level of physical fitness and exercise experience. I once over-trained my stomach because I wanted a six-pack, and it caused my lower back to hurt because my stomach muscles were pulling harder than my back muscles.). 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. To do reverse crunches, start by lying flat on your back with your arms facing palm-down on the floor beside you. 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. After the birth of two children I have gained a weight. For 3 weeks I lost 7 pounds)) Thank you! This allows you to sweat off water in your body, causing weight loss. This article was co-authored by Tiffany Stafford, CPT. 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. 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. Reverse crunches also engage your obliques and transverse abdominals—the muscles on the side of your sick pack, and the deep core muscle in charge of … {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cf\/Do-Reverse-Crunches-Step-1-Version-4.jpg\/v4-460px-Do-Reverse-Crunches-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/c\/cf\/Do-Reverse-Crunches-Step-1-Version-4.jpg\/aid1831036-v4-728px-Do-Reverse-Crunches-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":262,"bigWidth":"728","bigHeight":"415","licensing":"