Wednesday, December 5, 2012

Article # 94. Reverse Crunches

Reverse crunches

Reverse crunches also known as reverse ab crunches are an abdominal crunches that targets the lower abs. The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

How to:
1.      Lie on the floor and place hands on the floor or behind the head.
2.      Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3.      Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4.      Lower and repeat for 1-3 sets of 12-16 reps.
5.      It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Important Points to Remember.....

Now that you know how to do reverse crunches properly, there are some important points to make to ensure that you do not make any mistakes or develop bad habits!
In this way, you will be able to get the maximum effect from reverse crunches and be on your way to getting that six pack that you desperately want:
Your arms should remain flat on the floor right from the beginning to the end of the exercise.
Do not let your legs swing - the movement should be fluid and controlled.
Your head, shoulders and lower back should all remain on the floor throughout the exercise.
The angle between your thighs and your lower torso should remain the same all the way through a reverse crunch.
Make sure that your feet do not go back over your head!
Always, always make sure that you warm-up and stretch before you start any training session.
If you fail to do this then you may end up with a serious injury which will prevent you from training for a while - or ever again!
If you follow the advice that has been given above, you will be able to keep your reverse crunches correct and develop good habits to keep on performing them properly for as long as you are training.


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