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Abs Workout (6) – Reverse Crunch For Lower Abs

December 18th, 2009 · 2 Comments ·
 
 

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Reverse crunch is another workout which strongly challenges your lower abdominal.  It can be tougher than you see, but I recommend you to give it a try.

Steps:

  1. Lie on your back on an exercise mat on the floor. Place your hands on the floor beside you or behind your head for balance.  Otherwise, you can place your hands underneath your lower back for support.
  2. Lift your knees.  Bring the knees in towards the chest with your feet together.
  3. Contract your abdominal muscle to slowly curl the hips off the floor and into your chest.  Focus your mind in your abs.
  4. Pause briefly.  Then, slowly lower them back to the starting position to complete one repetition.  Allow your butt to lightly touch the floor.
  5. Do 2 sets of 12 repetitions each.

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Tips:

  • Do not swing your legs using momentum.
  • To make this exercise more difficult, you can place a weight between your thighs or your feet.
  • If that is too heavy, you can try replace it with a medicine ball at your calves.  In fact, by squeezing the medicine ball, you are working your inner thigh too.

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  • Some use balance ball (also known as stability ball or physioball) which is larger than medicine ball.  I myself prefer medicine ball because it is smaller yet heavier than balance ball.

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  • Some prefer to use bolster instead but it may be too light and too soft for you to control it well.

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  • As you get stronger and becoming more familiar with the exercise, you can increase your repetitions from 12 to 25 each set.

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Category: Abs


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2 responses so far ↓
  • OakStick // Dec 18, 2009 at 6:01 PM

    This is a great exercise. when I do this I combine it with pushing my toes up in the air as soon as as your knees come to your chest.

  • TomGreenwald // Dec 20, 2009 at 8:09 PM

    Reverse crunch is very good for lower abdominal muscle training. For extra resistance you can perform it while keeping your legs straight. You can even continue the motion until your toes touch the ground behind your head. This variation will train your abdominal muscles and provide a great lower back stretch.

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