With your knees bent, squeeze your abs and raise your legs so that your knees are hovering over your hips at a 90-degree angle.Lie on your back with your arms at your sides.Remember to take it slow and control your momentum. How to do reverse crunchesįollow the steps below to perform the reverse crunch. When practicing the move, only crunch your hips and legs up as far as you’re comfortable with, that may be half way or even a quarter of the way you raise them in the full movement. The modified version involves all of the same movements, you simply decrease the range of motion. But if the reverse crunch seems too challenging, it’s very easy to modify. Reverse crunches can be difficult for those who don’t consistently work their core. Keeping your lower body in a controlled movement will help engage your core more effectively. When releasing, don’t allow your knees to move past your hips too fast.Focus on tilting your pelvis forward and crunching just far enough that your tailbone lifts off the ground. When a lot of your back loses contact with the mat, you’ve lifted too far. Don’t lift your hips too far off the ground.Take it slow! Make sure each upward movement comes from squeezing the abs instead of momentum from swinging the legs.This is the reason I recommend going slowly when practicing the reverse crunch. This takes away from the effectiveness of the move.Ī lot of my clients also struggle with knowing how far off the ground to raise their hips and legs. I see a lot of my weight-loss clients relying on momentum when performing the reverse crunch instead of engaging the core. In order to reap all the benefits of the reverse crunch, the move must be performed slowly and accurately. The common mistakes people make when doing reverse crunches When performed consistently, reverse crunches can be a great first step toward a stronger core. Whether it be intense physical activity or daily chores, a strong core can help you move more efficiently while maintaining good posture. This move activates the obliques and major abdominal muscles for a strong, toned core region.Ī strong core is essential for balance and stability in daily life. Reverse crunches can help strengthen the core without straining your neck and low back. This gives your neck a rest and makes it less likely you will put undue stress on the back while trying to target the abs. In a reverse crunch, you lift your knees up toward your chest, instead of lifting your shoulders and neck off the floor toward your knees. What are reverse crunches? It's essentially the opposite movement of a standard crunch. This variation on the standard crunch will still work your abs, but reduces the risk of injury. So when I hear people complain of pain, I like to recommend reverse crunches instead. As a personal trainer, I've seen that when crunches are not performed correctly, they can definitely wreak havoc on the neck and low back. While they are popular (and can be effective when performed correctly!), research suggests that standard abdominal crunches increase the risk of low-back pain.
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