Reverse Crunch. How-to, proper form and tips
The Reverse Crunch is a variation of the popular Crunch where the upper body remains on the mat while the knees are raised toward the torso.
Video demonstration
(excerpt from 'Exercise Library: Reverse Crunches'
by Darebee)
How to and step by step instructions:
- Lie down on your back, hands either near the tailbone or slightly away from the body.
- Raise your legs so the knees are directly over your hips and the lower legs are parallel to the floorforming a 90 degree angle on the knees. This is the starting position.
- Contract the abs and bring the knees closer to the chest, removing the hips from the floor.
- After a few seconds, bring the hips back down to the floor, returning to the starting position.
Hints & tips:
- Only the tailbone and hips should louse contact with the mat. In overall, your back stains on the floor.
- It is Om to put a towel in the tailbone, to avoid injury.
Benefits:
- Effective in the lower abs Easy on your back as the spine doesn't flex much.
Counting & gamification:
- Start with a very minimum of 3 series of 10.
- Count Crunch and Crunch-like exercises per period, say session, week or month.
Muscles worked and body parts involved:
Primary muscles: Abs
Secondary muscles: Lowerback
