How to Do a Reverse Crunch

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Introduction

Blue in the face from crunches? Not seeing the results you want? In addition to a strong cardio program and basic crunches, challenge your abs with a reverse crunch and you'll start to get the results you're after--stronger, sleeker and more toned abdominal muscles.

By: eHow Sports & Fitness Editor

Length: 1:02

Comments: 1

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Instructions

Text Size: +
Difficulty: Easy

Tips & Warnings:

  • For an easier reverse crunch, lift one leg at a time while the other leg's knee is bent and its foot is flat on the floor. You can also use your hands to help you lift your hips. Just remember that it's an abdominal, not arm, exercise.
  • Advanced exercisers can use hands behind the head or arms extended above the head. A medicine (weighted) ball between your knees can also add to the challenge.
  • Exhale as you lift and curl. If the exercise seems too easy, you're probably not doing it correctly. Slow it down and really control the movement.
  • To show off your new, toned muscles, you may need to shed a layer of fat. See "Lose Weight," under Related eHows.
  • There are multiple variations of the abdominal crunch, including pull-down and cross-knee crunches--see Related Sites for details.
  • Lying on an exercise mat rather than a hard floor helps prevent back strain.
  • Despite what you may think, commercialized abdominal machines/rollers are not enough to get you solid abs. A "six-pack" results not only from crunches, but also consistent aerobic and fat-reducing exercise (such as running), as well as eating a low-fat diet.
  • Avoid arching your back. Relaxing your abdominal muscles during this exercise will result in back extension (arching), putting tremendous strain on your back. If you can't avoid arching, strengthen your abdominals for a few weeks with a regular crunch before performing this exercise. (See "Do an Abdominal Crunch," under Related eHows.)
  • If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.
  • This information is not intended as a substitute for professional medical advice or treatment.

Step1
Realize that reverse crunches work the lower portion of your abdominals, while regular crunches work the upper part.
Step2
Start by lying on your back with your legs perpendicular to the ground, knees very slightly bent and feet in the air, crossed at the ankles.
Step3
Keep your arms on the floor next to you or place them comfortably behind your head.
Step4
Rest your head on the floor, relax your shoulders and keep your back straight.
Step5
Slowly lift your hips 1 to 2 inches off the floor, which will raise your legs and feet a few inches higher. Avoid rolling your hips backward and thus bending your back.
Step6
Hold this position for just a moment. Squeeze your abdominal muscles and keep your head and shoulders flat against the floor.
Step7
Slowly lower your hips back to the floor.

Comments

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Anonymous

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on 11/22/2005 Since spinal flexion is the primary function of the abdominal muscles (abs), any exercise must focus on this (while trying to minimize the effect of the much stronger hip flexors). To do this, the angle between the thighs and the lower torso should remain fairly constant throughout the movement. The common advice about bringing the knees in towards the chest is wrong. This involves hip rotation and the hip flexor muscles. The reverse crunch (done properly) is a far more difficult exercise that most people imagine. I am in the process of developing a piece of equipment that will facilitate the correct execution of this exercise, which is the very best of all abdominal exercises.

In addition, the most effective way to do a crunch is by lying on an Ab-Mat with the legs straight. This also minimizes the action of the hip flexors.

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eHow Article:  How to Do a Reverse Crunch

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