Description

Reverse crunches are an abdominal exercise that focuses on the lower abdominal muscles. Unlike normal crunches, where the upper body is lifted, reverse crunches are performed by lifting the legs and hips. This exercise is ideal for strengthening the entire abdominal region and targeting the lower abdominal muscles, which leads to better stability and definition of the core area.

Exercise

Reverse Chrunches

Type: Bilateral Rest: 120s Equipment: Körpergewicht, Kurzhantel

Tutorial

1

Lie flat on an exercise mat or a soft surface. Your arms are stretched out and lying next to your body with your palms facing down.
2

Your legs are stretched or slightly bent and your feet are just above the floor. Keep your head relaxed on the mat.
3

Inhale and bring your legs towards your upper body by pulling your knees towards your chest.
4

Keep your lower back on the mat and concentrate on tensing your abdominal muscles instead of working with momentum.
5

Exhale as you lift your hips slightly off the floor. Use the strength of your abdominal muscles to pull your hips upwards.
6

Make sure that the movement is controlled and not jerky.
7

Slowly lower your hips back down until they touch the floor and straighten your legs back to the starting position with your feet hovering just above the floor.

Tip

Make sure that your lower back remains flat on the floor throughout the exercise. The legs should be moved in a controlled manner to avoid momentum. Exhale as you raise your legs and hips and inhale as you return to the starting position.

Muscle groups

Primary

Secondary

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Tertiary

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Equipment

Body weight
Dumbbell

Description

Reverse Chrunches

Tutorial

Muscle groups

Equipment

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