Benefits of Reverse Crunches
Reverse crunches work the lower portion of your abdominal making it strong, sleek and toned.
When properly done, you will see great results in the overall abdominal region.
Commercial abdominal machines and rollers are not enough to get you solid abs.
Six-pack abs result from regular crunches, consistent aerobic and cardio exercises such as running, swimming, rowing cycling etc. A consistent good nutrition low in fats is also essential.
How to do Reverse Crunches
Lie on the floor on your back.
Rest your head on the floor, relax your shoulders and keep your back straight.
Put your arms on the floor alongside your torso or place them comfortably behind your head.
Your thighs should be perpendicular to the floor knees very slightly bent and feet in the air, crossed at the ankles.
Slowly lift your hips 1 to 2 inches off the floor. This will raise your legs and feet a few inches higher.
Avoid rolling your hips backward too much and bending your back.
Hold this position for about 5 seconds.
Squeeze your abdominal muscles and keep your head and shoulders flat against the floor.
Slowly lower your hips back to the floor.
Additional Reverse Crunches Tips
The angle between the thighs and the lower torso should remain constant throughout the movement.
Breathe out as you are raising your legs and breathe in as you lower your legs to the ground.
The movement should be slow and controlled. Do not let your legs swing.
Focus on good technique for the crunches to be effective.
Keep your shoulders and head on the floor at all times. Your lower back should also remain flat on the ground throughout the exercise.
Make sure that your feet do not go further back than your head.
Contracting the abs as you lift and roll the pelvis toward the shoulders causes them to work and fatigue faster. This strengthens your abdominal.
Reverse crunches should be done for 15 - 25 repetitions and held for 5 seconds at the top. These are adequate if done properly.
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