Greetings, my dear readers! There are a great many exercises for a beautiful, toned stomach. But reverse abdominal crunches can be called one of the most popular activities. There are several reasons for this popularity: high efficiency, the ability to quickly obtain the desired relief, simplicity and accessibility. If you also dream of making your abs sculpted and attractive, read this article carefully further.
Here I will talk in detail about what “reverse crunches” are, their effectiveness and what the activity gives. And, of course, I will describe in detail the execution technique and analyze the most annoying mistakes.
Reverse abdominal crunch exercise
Reverse abdominal crunches are a fairly simple exercise and are usually done on the floor. What are they for? When performed correctly, they perfectly work the abdominal muscles in the lower abs. And it is crunches that will allow you to get the much-desired relief and “pack” without a trainer, a gym and many hours of exhausting training.
Also crunches (twists) of the reverse type: they perfectly remove the fat layer on the stomach, quickly tone the muscles, prevent many disorders, and are useful for internal organs.
The main advantages of reverse crunches are as follows:
- they strengthen the entire abs completely, but the emphasis is on the lower part of it;
- help remove excess fat from the waist and abdomen;
- safe for the spine;
- accessible to almost everyone, do not require special conditions and costs;
- act as a prevention of hernias, problems with internal organs and digestion;
- develop coordination and dexterity;
- work out many muscles in a comprehensive manner.
There is still a nuance to the activity: this is intense abdominal tension that you will have to withstand. But this is precisely the secret to the effectiveness of reverse crunches!
About the complete muscle atlas
Reverse crunches are performed as training, the opposite of classic crunches on the floor.
The essence is to bring the legs and body closer together, due to which the lower abdomen is worked out.
The ensemble consists of the following muscles:
- the rectus abdominis muscle is tangent;
- synergists are: sartorius and pectineus, oblique, tensor fascia lata, iliopsoas, adductor long and short; the sternal head of the pectoralis and quadriceps stabilize the body;
- The dynamic stabilizers are the rectus femoris muscles.
- In addition to the above, they participate in the work:
- triceps (long head);
- rear deltoids; large round;
- widest backs.
The muscles can be seen in the picture:
Reverse crunch on the press technique
The technique is not very simple. Therefore, before starting the exercise, it is advisable not only to read its description, but also watch the video.
Here are the step-by-step steps to perform on the floor:
- Lie on the floor, press your pelvis, back of your head, and shoulder blades against it. Place your arms just along your body.
- Bend your knees and lift them up - keeping your body still.
- Now lift your pelvis while bringing your hips towards your chest, while inhaling.
- On the way out, pause for a second, then slowly return your legs to the starting position.
All your movement should be carried out only in the hip joint. The legs should not move at the knees. And the task of the hands is to ensure stability and immobility of the body.
Watch a video about reverse abdominal crunches on the floor:
This version of reverse crunches is quite suitable for beginners.
Variation with a bench
The same exercise can be done on a low and secure bench, or a stable, low chair. Here are the moves:
- Grasp the bottom of the bench with your hands behind your head, lying on it so that your head is 15 cm from its edge.
- Bend your knees at a right angle and lift them up.
- Now bend your pelvis, pulling your legs towards you, quite slowly, while inhaling.
- Exhale and hold for 1 second in the peak position.
- Now slowly lower your legs to the starting position.
Variation with a ball
Execution on the ball is very different from the classic one, but just as effective:
- Rest your knees on the fitball, place your hands on the floor in front of you, maintaining balance.
- Stay in a plank position with your shins on the ball and your palms on the floor. This is the starting position.
- Tighten your abs and smoothly pull your knees towards your stomach, while twisting your body and inhaling.
- Pause for a second, exhaling completely.
- Smoothly return to the starting position while inhaling.
Plank
This exercise is very effective and can replace a number of other exercises for weight loss. At the same time, it strengthens the abdominal and back muscles, which ensures ideal posture. While performing the exercise, you should try to strain not only your abs and back muscles, but also the muscles of your legs and buttocks.
How to perform
Take a lying position. Bend your elbows and place your forearms on the floor so that they lie parallel to each other. Straighten your body into a string, but do not overstrain your neck and back. Tighten your abdominal and buttock muscles.
It is important to remember that while performing the plank you need to firmly hold the position without relaxing for a second. You need to stay in plank pose for 1 minute. In the future, you can try to raise one leg parallel to the floor.
Reverse crunches for men
Most men dream of a toned torso and beautiful six-pack abs. And reverse crunches help make these dreams come true. But all men must understand: crunches alone are not enough. To get cubes and make them noticeable, it is important to introduce dietary restrictions and remove fat. Otherwise, no one will see the “cubes”, under a layer of fat.
For beginner men, the recommendation is this: first do 2 sets of crunches, 3-4 times a week. Each should include 15-20 repetitions. After a while, there should be 4 approaches. Trained individuals can complicate the activity - start raising their bent legs up, and do crunches with their legs raised.
Bike
Involves the rectus abdominis muscle. During cross crunches, the internal and external oblique muscles are also involved.
How to perform
Position: lying on your back, lower back pressed to the floor. Raise your upper torso and legs. Begin to alternately pull your knees towards your head. The right knee should touch the left elbow. Then vice versa.
Reverse crunches for women
For women, they are also extremely useful, since during the process the abdominal muscles actively contract. Blood circulation is also activated in both the female organs and the gastrointestinal tract. This activity is also extremely safe - it does not put stress on the joints and is not harmful to the spine.
But there are still contraindications for girls: pregnancy, the period after childbirth, diastasis, the first 3 days of menstruation, serious gynecological disorders, inflammation of internal organs, recent surgeries and injuries.
Advantages and Benefits
By performing the crunch exercise, you bring great benefits to your body. Using different types of training, you can make the process more varied, and also work on certain parts of the abdominal muscles in isolation.
If you perform the exercise correctly, your posture will straighten, your spine will become more flexible, and its general condition will improve.
During exercise, blood flow increases, which delivers beneficial nutrients to the spinal discs. Such exercises strengthen the tissues and prepare them for heavy loads. As a result, the risk of future injury is significantly reduced.
In addition, blood flow to internal organs improves, the functioning of the digestive system is stabilized, and memory improves. Also, a strong abs keeps the spine healthy, because the stronger the muscle corset, the less stress the skeleton receives.
One of the significant advantages is that the “twisting” exercise can be performed at home, since its technique is relatively simple and does not require additional equipment.
Important nuances
If you, dear readers, are already impressed by the effectiveness of crunches, do not rush to start until you become familiar with the important nuances and recommendations. After all, you must understand how to do this exercise correctly, without making common mistakes. Here are the basic tips:
- Do crunches at the beginning of your workout, or even as a warm-up. But not at the end, when fatigue already appears.
- Do not do a large number of approaches and repetitions at once - load your abs gradually.
- When going down, do not bend at the hip joint.
- Do not make the movement by force of inertia - it is important to work with the abdominal muscles.
- You can’t bend your lower back too much, and you can’t raise your arms either.
- Your back should not slide on the floor.
- You cannot lift your chin and pull it towards your chest, you cannot lift your neck.
- A big mistake is throwing your legs back to their original position - they should go down smoothly and slowly.
To make reverse crunches more difficult, slightly lift your pelvis with your legs straight, as if pushing an imaginary object up with your legs. Option for advanced video:
Safety
Before performing the exercise, it is important to check the stability of the incline bench. Under no circumstances should it wobble while you do the exercise.
Any swaying may cause the structure to fall.
It is important to get a good grip on the bench bolsters with your feet. They must be comfortable so that the legs can support the weight of the athlete
If it is not possible to hold on to them, then it is better to adjust their location so as not to accidentally fall in the process.
To avoid injuries to the back and abdominal muscles, it is recommended to do a preliminary warm-up. It will help warm up all the muscles, preparing them for work. If this is not done, the exercise will have less effect.
Life story
In the process of writing this article, I just remembered a story about my friend from my student years, Bor. He was not fat, but he was always “in body,” as they say. And at the same time he dreamed of a toned torso; the presence of a tummy upset him most of all.
One day Borya found out that reverse abdominal crunches help to get six-pack, and he began to work out hard, doing crunches every other day. But a month passed, then two, and the cubes did not appear. My friend was ready to despair and give up everything. But in time I met a man who was knowledgeable in training. And he said that Boris’s abs had tightened up, but because of the layer of fat it was simply not visible!
After that, the guy adjusted his diet and said a clear “no” to buns and pies in the student canteen. He also added straight crunches, planks and vacuums to his classes. And after another 2 months I finally got the result, in the form of toned abs and shaped abs!
Dear friends! Strengthening your abs is not an easy task, but it is very important. It requires both willpower and constant work. But you will definitely succeed if you do reverse crunches correctly, and also make your diet healthier and less caloric. I wish you this with all my heart!
That's all! I wish you all health and good luck, thank you for your comments, likes, and subscriptions. See you again!
When to expect the effect
Creating the perfect abs is a long process. The results of the training will be noticeable in about 2 months.
The effect depends not only on the execution of the exercises, but also on other factors:
- proper nutrition. If you pump up your abs, but don’t watch your diet, you can only achieve muscle endurance, but only until they get used to the load;
- regularity and intensity of classes. It should be remembered that it will not be possible to lose weight partially only in the abdominal area; exercises must be comprehensive so that all muscle groups work. You should add cardio and strength exercises to your workout schedule, which will help you get sculpted muscles;
- the initial state of the abdominal muscles. If you are overweight and have folds of fat, it will take more time to get your figure in order;
- drinking enough water , which promotes effective weight loss;
- genetic factors. Some people can quickly build muscles that remain firm and durable even after reducing the load. Others can practice around the clock, but the result will not be noticeable;
- correct daily routine. It is necessary to get enough sleep - this is one of the conditions for good physical shape;
- stress. Frequently stressful situations can lead to lack of sleep, which increases cortisol levels, which can cause fat accumulation and muscle loss.
Crunches are an effective exercise that allows you to get rid of fat deposits in the abdominal area and create sculpted abs. The exercise has a powerful effect on other areas and improves the condition of the lumbar and thoracic regions. To begin with, you should master the classic technique of performing the exercise and move on to more complex options as your body becomes more trained.
