[arve url=”https://youtu.be/gAyTBB4lm3I?t=5s” thumbnail=”5356″ title=”Reverse Crunch” description=”Reverse Crunch” /]
How to perform the exercise
Method 1:
1. Begin your first rep by lying flat on your back, knees bent feet flat on the floor and the heels of your feet only a few inches from your buttocks.
2. Bring your hands to your temples with palms out, and elbows out from the body.
3. While exhaling, bring your shoulder blades off the ground fairly quickly, until you feel an intense pressure in your rectus abdominus muscles. Do not jerk your shoulders up.
4. Hold for a two to three-second count, then slowly release.
5. Start the next rep when your head and shoulders are just about to touch the ground.
[arve url=”https://youtu.be/y6soj5-9AaQ?t=3″ thumbnail=”7530″ description=”reverse crunches” upload_date=”reverse crunches” /]
How to perform the exercise
Method 2:
1. Start with your feet firmly planted on the floor.
2. Place your hands behind your head, and keep your lower back pressed to the floor.
3. Slowly lift your feet off the floor and lift your shoulders up toward your knees at the same time.
4. Lower your feet back toward the floor as you lower your shoulders back to the floor.
5. Start the next rep when your head and shoulders are just about to touch the ground.
Remember:
- Crunches are not full sit-ups
- Form is important
Crunches have been proven to be one of the most effective exercises to target the abs and obliques. The being said, adding crunches to your ab workout is a must. However, if you’re not using the proper form when doing crunches, you won’t see the results you expect.
CAUTION: If you’re a beginner, or not in optimal shape for exercise, start slowly! Consult a physician before starting a new exercise regimen.
Exercise Tips
- Never jerk up on your neck and head when doing crunches.
- Keep your chin pointed upward.
- Squeeze your abs when lifting off the floor, and on the way down.
- Start slow, you will build endurance over time.
Variations
- The bicycle crunch is a variation of the standard crunch and is also very effective for targeting abdominal muscles.
- Another popular variation of the crunch is the reverse crunch because it works all of the major muscles in the abdomen.
