How to Do a Hanging Ab Reverse Crunch Exercise

Many of us would love to turn our abdomens into a firm "six pack." Attaining that flat stomach isn't that difficult if you learn some basic abdominal strengthening exercises and do them regularly. For best results, do a variety of abdominal strengthening exercises, including some reverse ab crunches for your lower abs. As with any exercise, the reverse hanging ab crunch must be done properly to be effective.

Difficulty: Moderate

Instructions

1. Get into a hanging position with your hands firmly in place to support your weight. Lean forward slightly letting your arms support your weight. Avoid swinging, because your want your lower abdominal muscles to do the work.

2. Raise your knees up as far as you can. From this position, roll up into a ball, bringing your knees up to your head. Hold that position and contract your abdominal muscles as tightly as possible. Exhale as you pull your knees up.

3. Exhale as you bring your knees back down with your knees bent and your abs still contracted.

4. Do as many repetitions as possible.

Tips & Warnings

• To do an easier version of the hanging reverse ab crunch, lie on an inclined board with your head up and do the exercise from that position. This will provide more resistance than a flat bench and will enable you to work your way up to the reverse hanging ab crunch.
• To avoid injury to your lower back, do the reverse hanging ab crunch with your back in a neutral position.

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