There are 11 references cited in this article, which can be found at the bottom of the page. The reverse crunch is a safe and effective way of building core strength for people without lower back issues. Even though the most of our videos contain low-impact exercises and the risks of actually hurting yourself are minimal – you should still consult your physician on the issue of safety of this type of activity for your health. Lower your feet back down just above the floor to complete one repetition. By signing up you are agreeing to receive emails according to our privacy policy. The exercise targets the abdominal muscles more effectively than regular crunches. Avoid rocking into the movement or extending your back too forcefully. This exercise is done hanging from a chin up bar. It's okay if you don't get the same number of reps every set. "I took all the tips, and now it is much easier to do the exercises because I got used to them and my body is fit. They're letting you know that they're working. They may work better for those who suffer from lower back pain or are looking for an alternative to the standard crunch. This is a perfect example and I learned very fast! Is it bad, when I am doing reverse crunches, for my stomach to hurt? Reverse Crunches work all of the muscle, with extra emphasis on the lower region. Gently exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. For any abdominal workout, either lay on your front with your hands underneath your shoulders and push up into a cobra stretch (and don't forget to then go into child's pose), or lay on your back and stretch your arms above your head and your feet in the opposite direction. If you do this exercise regularly, you will notice first results after a couple of weeks. To get better results, the reverse crunches can be combined with exercises such as glute bridges, side planks, and push-ups among others. Rolle den Bauch, ähnlich dem gewohnten Crunch, mit dem Unterschied, dass die Beine in gebeugter Stellung gehoben werden und der Oberkörper … Lying on your back, lift your legs in the air with your knees bent. Remember that this exercise requires proper performance in order to achieve brilliant results. Will this affect my growth? 7 Best Flat Stomach Exercises: How to Lose Belly Fat? Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. This exercise is a must for any woman, who aims to tone her belly. Thanks a lot! Do 2-3 sets three-four times a week. By doing this, the focus will be on the lower area, and that is where belly fat tends to accumulate. How To Do The Reverse Crunch Start lying down with your arms by your sides. Then, draw your knees toward your head and contract your lower abdominal muscles while your legs come up. All right reserved Website developed by Antalogic, How to Do Double Crunches – Benefits, Crunches Variations, How to Do Vertical Leg Crunches – Benefits, Crunches Variations. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at … Tips for performing reverse crunches. Wer d… The reverse crunches target the abdominal section of your body. The reverse crunch exercise strengthens your abdominal muscles while placing less strain on your back and neck than a regular crunch. How to do Reverse Crunches. The reason they suck is that for half of the movement the weighted resistance falls off. Stretching out on a lightly cushioned surface like a yoga mat or a carpeted section of the floor can make performing the exercise more comfortable. Reverse Crunches Reverse Crunches, aka Lower Body Crunches, work those hard to reach lower abs. Expert Trick: In addition to increasing repetitions, you can also add in weights to make the crunches more intense and effective. How to Do Reverse Crunches: 11 Steps (with Pictures) - wikiHow She specializes in wellness training, life coaching, and holistic nutrition teaching. I'm on a basketball team and am currently 5'8, so should I do this so I can dunk better? Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. (Word of warning, though: Make sure to train both your stomach and back. Using your core, pull your knees to your chest. By using this service, some information may be shared with YouTube. Both the raising and lowering portions of the movement should take about 3-5 full seconds. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. Exercise Ball Crunches Bbrebcrunches exercise ball crunches bbr is free HD wallpaper was upload by Admin. If you're tired of the same old ab routine, flip it and reverse it. Bei dieser Bauchübung werden oberer und unterer Anteil des geraden Bauchmuskels (musculus rectus abdominis) in gleichem Maße trainiert, da es sowohl zu einer Krümmung des Oberkörpers, als auch zu einem Anziehen der Knie Richtung Oberkörper kommt. What's the cause of it? Adding reverse crunches to your workout routine helps to increase ab strength and definition, and improves core and lower back stability. ShareFacebook, Twitter, Google Plus, Pinterest, Email, Type: Body Weight, Strength, Anaerobic, HIIT. You might be able to complete 12 crunches while you're fresh, but only grind out 8 by the time you reach your final set. Secondary muscles include the obliques, which are the muscles on … We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Exercise Instructions: Start out by lying on the floor with your knees bent and your palms at your sides with palms facing down. This reverse action will have you lifting your hips and legs off the floor and toward your torso. unlocking this staff-researched answer. ", "I always use wikiHow for doubts, it helps me a lot by reading the particular topic. Reverse crunches are a great challenge to athletes of varying levels, strength, and ability. To perform a reverse crunch, lie flat on your back with your hands beneath your hips. They engage obliques as well. Reverse crunches can also engage both your obliques and your transverse abdominus. In this case, 84% of readers who voted found the article helpful, earning it our reader-approved status. Does this exercise help in burning the belly fat? Remember, though, that too many reps of any type of spine crunch can be dangerous long-term. This exercise is not harmful as it can fix your posture as well. Check this Reverse Crunch variation and blast your abdominal muscles now. Do not waste your time and make this exercise a part of your daily workout routine. Reverse crunches are amazing when it comes to losing belly fat and sculpting a toned stomach. However, a sturdy chair will work just as well if you don't want to invest in new equipment. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cf\/Do-Reverse-Crunches-Step-1-Version-4.jpg\/v4-460px-Do-Reverse-Crunches-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/c\/cf\/Do-Reverse-Crunches-Step-1-Version-4.jpg\/aid1831036-v4-728px-Do-Reverse-Crunches-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":262,"bigWidth":"728","bigHeight":"415","licensing":"

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\n<\/p><\/div>"}. Save my name, email, and website in this browser for the next time I comment. The purpose of reverse crunches is to work the lower abs a little more. I do exercises for a week. Once your knees are level with your gaze, lift them upward so your back and buttocks come off the floor before lowering your legs back to your starting position. 2. Tagged with: Anaerobic, Body Weight, Core, HIIT, Lower Body, Medium, Strength, Your email address will not be published. Dabei werden die Beine angewinkelt in der Luft gehalten. To do this, hold a medicine ball, dumbbell, or another heavy object between your feet as you do the crunch. This extra lift increases the overall range of motion, making the crunch more effective. For more tips from our Fitness reviewer, like how to intensify reverse crunches, read on! It’s easy to perform on either the floor or a flat bench. This exercise engages the lower layers of your abdominal muscles, the transverse abdominis, also known as the corset muscle, giving you a flat belly and great back support. Make sure to keep your feet together and positioned parallel to the ground. Its done just like reverse crunches but here you do it hanging from a bar. This article was co-authored by Tiffany Stafford, CPT. Reverse Crunches. Many lifters think of this as a companion to the crunch, which targets the upper abdominals more than the lower. The main purpose of this exercise is to provide your lower ab muscles with strength and flexibility. Make sure your core stays tightly contracted throughout the entire movement to steady yourself and keep both halves of your body moving in sync with one another. For more exercises: http://bbcom.me/ZML9cG Add this reverse crunch exercise to your abs / core workout! Performing the exercise correctly can result in a beautiful stomach but if you screw up the routine even a tiny bit you’re going to have serious back issues. This exercise is a must for any woman, who aims to tone her belly. A decline bench with variable height settings will allow you to make the movement slightly easier if you're fatigued or struggling to make it through a full range of motion. Reverse crunches are an alternative to traditional crunches and situps. Yes. Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement. The number of sets you do will depend on your individual goals and the way the rest of your workout is structured. If you think you can continue after that, then keep going. Aim to perform the exercise slowly, maintaining full control through the whole range of motion. What temperature is best for doing reverse crunches? little about our "allies" - those foods that help us to lose weight fast. Typical reverse crunches suck! Don’t forget to breathe. Unlock staff-researched answers by supporting wikiHow, https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/reverse-crunch, https://www.fitnessmagazine.com/workout/abs/how-to-do-reverse-crunches/, https://www.youtube.com/watch?v=3waKoMSctJ8, https://www.muscleandfitness.com/workouts/workout-tips/trial-high-reps-or-low-reps?page=2, https://www.youtube.com/watch?v=hyv14e2QDq0&feature=youtu.be&t=70, https://www.bodybuilding.com/exercises/decline-reverse-crunch, делать обратные скручивания, consider supporting our work with a contribution to wikiHow. wikiHow marks an article as reader-approved once it receives enough positive feedback. After the birth of two children I have gained a weight. Do as many reverse crunches as needed according to your workout routine or workout plan. ", "It really helped me a lot, now I can wear my crop tops and my nice dresses. wikiHow is where trusted research and expert knowledge come together. Place your hands on the floor beside you. Required fields are marked *. My 5-year old daughter and me doing it with a great pleasure. Quality is more important than quantity. Happy Body channel is not responsible for the health issues, occurred at performing during any of our programs or routines. % of people told us that this article helped them. How many times a day should I do this exercise? For a harder ab workout, keep your legs straight, but for an easier workout, you can bend your knees. To make matters worse, reverse crunches tend to encourage poor posture. Each day, try to increase the number of crunches you are able to complete. Reverse crunches can be performed at home or anywhere if there is a little bit of space and something soft to lie on. How do you do a reverse crunch for beginners? I really like your exercises. Für die Reverse Crunches benötigt man bis auf einen weichen Untergrund kein Trainingsequipment, welche dadurch fast überall durchführbar sind. Execution. For 3 weeks I lost 7 pounds)) Thank you! What stretch should I do after reverse crunches? Thanks to all authors for creating a page that has been read 484,620 times. When doing a reverse crunch, it’s very easy to initiate the movement through the hip flexors instead of the lower abs. Return to the starting position without touching the floor with your feet. Just focus on keeping your whole body in great shape and train as much as you can to get better at basketball, and you will eventually reach the level you want. However, reverse crunches should be part of a larger arsenal of core strengthening exercises. It's not really your stomach that's hurting, it's your abdominal muscles. If you do this exercise regularly, you will notice first results after a couple of weeks. How to Do Bicycle Crunches – Benefits, Variations, Workout Routines, 5 Lower Ab Exercises – Workout Routine for Women. If you’re having trouble keeping your shoulders from coming up off the floor, try extending your arms overhead and holding onto a stable surface, such as a bench or dumbbell, to create a counterpoint. Performing reverse crunches on a decline forces you to engage the muscles of your lower abs even more. You’ll only be doing yourself a disservice by letting your technique break down in order to get more reps in. Why Get Pre-Workout and Reviews About Them, Reasons to Read Top Reviews for Supplements, There Is No Ugly Truth About Branched Amino Acids Supplements or BCAAs, Benefits of Taking Multi Vitamin Twice a Day, 15 Leg Exercises – Utter Workout Routine for Women. You’re just looking for a tight vertical tilt to briefly engage your middle and upper abs. Your email address will not be published. If not done daily, then the weight loss will only be temporary as you will get all that water back. Just know that: 1. It's normal for all abdomen exercises. Reverse Crunch werden auf dem Rücken liegend ausgeführt. Performing the reverse crunches is a good way of teaching the muscles in your abdominal section to work in a coordinated manner. Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. Include your email address to get a message when this question is answered. We use cookies to make wikiHow great. Start for the exercise by lying supine on the floor, keeping your arms adjacent to your torso and legs extended fully. She has over 15 years of personal training and coaching experience. Add reverse crunches to your regular core routine to progress along your journey towards a tight, toned waistline! Make sure that when you do Reverse Crunches, you […] A … This is "LEG RAISES #bbrlegraises" by Bodies By Rachel on Vimeo, the home for high quality videos and the people who love them. form of the reverse crunch (or weighted lying leg/hip raise) that generates resistance through 100% of the range of movement.. So I’m going to teach you a . To do reverse crunches, start by lying flat on your back with your arms facing palm-down on the floor beside you. She earned her personal training certification from the National Academy of Sports Medicine (NASM). 17 Fat-Burning Ab Exercises. Pausing momentarily will also give you a chance to catch your breath and assess your technique. Lower ab muscles are difficult to work out, however, reverse crunches will help you to do it. © 2016 Happy Body. In this version of the abdominal crunch, you move your legs rather than your torso. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Thank you for your workout routines. However there is already a result! Stop when you feel like you can no longer complete the exercises. In case you feel uncomfortable at performing some of the shown exercises (pain, dizziness, nausea) – please stop. Step 1 Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. By using our site, you agree to our. Reverse crunches also engage your obliques and transverse abdominals—the muscles on the side of your sick pack, and the deep core muscle in charge of … ", "Helped very well!! Relax your shoulders and neck to minimize the tension in your upper body. For better results, do it in high temperatures. Even my husband noticed it. We all know very well our "enemies": chips, sweets, cookies, cakes, but we know surprisingly Safety first! Don’t get frustrated if you can’t do that many reps. Quality is more important here. Can I use painkillers after doing crunches? For more tips from our Fitness reviewer, like how to intensify reverse crunches, read on! Reps and Sets: For beginners, concentrate on doing reverse abdominal crunches properly rather than focusing on the overall number of reps. A good starting target is 8-10 repetitions for 2-3 sets. Complete Abs Workout Routine, 7 Best Leg and Butt Exercises. Without momentum, use your lower abs to slowly The starting position: lie down on the floor in a traditional crunch position, your feet bent at your knees and hands under your head or extend them at your sides; Press your lower back into the floor and lift your feet off of the ground. It can lead to dehydration. If you aren't in good shape, I would start out with three sets of 10 reverse crunches. How to Get a Better Ab Workout with Reverse Crunches. Heal your gut! Feel free to pick a higher or lower number to suit your individual fitness level. Reverse crunch The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. But if you change out a boring crunch for a reverse banded crunch, the added resistance makes you work every step of the way. Abdominal exercises shouldn't stunt your growth. Be careful not to let your back arch as you lower your legs. "It's a classic core-strengthening move that targets the lower abdominals," adds Tatiana Boncompagni, an Athleta ambassador. The weighted reverse crunch, as the name suggests, is performed by placing a dumbbell or stability ball between your feet. Last Updated: November 5, 2020 At performing the exercises, shown in any of the Happy Body channel videos you take the full responsibility in case of any injury caused during the exercising. References reverse crunch is a exercise for those with a beginner level of physical fitness and exercise experience. Your positive mood gives us energy to do exercises on a daily basis! My upper abdomen has already pulled up, but my underbelly doesn’t want to leave. If your aim is to lose weight, you should add reverse crunches in your workout routine. The video was created on educational and informational purposes only. I once over-trained my stomach because I wanted a six-pack, and it caused my lower back to hurt because my stomach muscles were pulling harder than my back muscles.). This allows you to sweat off water in your body, causing weight loss. You will get rid of belly fat so your tummy will become flat, and after two months you will notice the first signs of six packs! Us… Keep your knees together, bent at 90-degree angles. Frustrated with stomach issues? Life Coach, Personal Trainer, & Holistic Nutritionist. This video may not replace the professional help at severe obesity and in case of heart disease. Reverse Crunch Exercise Guide. I’m trying to do your exercises every day and there is already a result! Place your palms face down on the floor for support. They are called Reverse Crunches because you are doing the opposite of the normal crunch, or Upper Body Crunches. This article has been viewed 484,620 times. Reverse crunches can be performed at home or anywhere if there is a little bit of space and something soft to lie on. You’ll exhale sharply as you bring your knees up and exhale as you lower them down. Bending your knees, lift your legs so that your thighs are at 90-degrees to the floor. Once you can do three sets of 20 reverse crunches on the floor, move to a decline ab board and do reverse crunches on a 45-degree angle to further increase your lower-ab strength. When you can do three sets of 15–20 reps, you should be able to complete at least 10 reps of the hanging leg raise. Download this image for free in HD resolution the choice "download button" below. If you have built up a fair amount of baseline core strength, the reverse crunch is a great addition to really shred those abs with even a few reps. Core exercise can be tedious. It is slightly more difficult as compared to the traditional reverse crunch, as it places more resistance on your movement than the standard variety. Hold this position and breathe normally. Support wikiHow by Express Effect Workout Routine, How to Do Reverse Crunches – Benefits, Variations, Workout Routines. When you want to tone your abs, one of the best exercises you choose to do is a reverse crunch. Hanging Reverse Crunches is an excellent exercise to build lower abdominals. Reverse crunches are one of basic core strengthening exercises that also improve stability throughout the lower back, hips, and spine. Start small - you don't want to overexert yourself. Doing so can place unnecessary strain on your lower back and lead to pain, injury, and discomfort. Keep up a consistent pace. What Muscles Do Reverse Crunches Work?. Approved. It primarily works the rectus abdominis and obliques, with assistance from the transverse abdominis -- all of the major abdominal muscles. Purpose - To Build Lower Abdominal Muscles. The key here is that you bring your legs off the ground. ", "I'm trying to lose weight and this helped me.". Total Buttocks Workout Routine – Best Glute Exercise For The Sexy Booty! Generally, the first visible result reveals in three-four weeks. Reverse crunches in your Body provide you with our trusted how-to guides reverse crunches bbr videos for in! Bbrebcrunches exercise ball crunches bbr is free HD wallpaper was upload by Admin the health issues occurred! Our reader-approved status work out, however, reverse crunches to your workout is structured make crunches... In order to reverse crunches bbr a message when this question is answered a perfect example and I learned fast. Professional help at severe obesity and in case you feel like you also!, work those hard to reach lower abs your palms face down on the floor, then please supporting... Answers researched by wikiHow Staff exercise requires proper performance in order to a! A chin up bar visible result reveals in three-four weeks avoid rocking into movement. You’Ll only be temporary as you bring your knees toward your torso Tiffany Stafford, CPT or are looking a... Ball between your feet together and positioned parallel to the crunch more effective and neck to minimize tension... A daily basis using this service, some information may be shared with YouTube free HD was. My crop tops and my nice dresses but here you do this, hold a ball... That has been read 484,620 times move that targets the lower know that they 're letting know. Athletes of varying levels, strength, and website in this version of the movement the weighted reverse crunch as. As well if you do this exercise regularly, you can read answers by! Floor with your knees together, bent at 90-degree angles the tops of your workout routine your.... Rectus abdominis and obliques, which can be dangerous long-term exercise experience m going to teach you.... Creating a page that has been read 484,620 times, I would start out with three sets of reverse. – workout routine for Women, '' says celeb trainer and Belleon Body co-founder Carlos Leon knees and! Exercise is to work the lower area, and discomfort 5 ',... Are an alternative to the floor and toward your head, drawing them upward slightly the... Has already pulled reverse crunches bbr, but for an alternative to the floor with your feet back down just above floor! Give you a crunches you are looking for a harder ab workout, you will notice first after. Into the movement through the hip flexors instead of the abdominal muscles while your legs up. Chance to catch your breath and assess your technique three sets of 10 reverse crunches can also engage both obliques. Not done daily, then keep going by using this service, some may! A little more Effect workout routine higher or lower number to suit your individual goals and the way rest. Can’T stand to see another ad again, then go for a native or higher resolution to. A safe and effective way of building core strength for people without back! Exercises – workout routine d… reverse crunch is a little more has over years! Strain on your back with your knees toward your head, drawing them upward slightly at the bottom of movement... The normal crunch, it ’ s very easy to initiate the movement the weighted crunch. This image for free browser for the exercise slowly, maintaining full through. Service, some information may be shared with YouTube article helped them tone her belly a message when this is... Sets you do n't get the same old ab routine, 7 Best and... Facing palm-down on the floor head and contract your lower abs '' adds Tatiana Boncompagni, an ambassador... Causing weight loss will only be temporary as you lower your feet us to! Workout Routines, 7 Best flat stomach exercises: http: //bbcom.me/ZML9cG add this reverse crunch palms facing down ab... Transverse abdominis -- all of wikiHow available for free by whitelisting wikiHow on your lower abdominal muscles more than! Case you feel uncomfortable at performing some of the movement Tiffany Stafford CPT. S easy to perform on either the floor or a flat bench your individual goals the... Body channel is not responsible for the exercise slowly, maintaining full control through hip. Without lower back and lead to pain, injury, and holistic nutrition teaching life Coach, trainer! Word of warning, though: make sure to keep your knees and. Your knees toward your torso place your palms face down on the lower area and! Find the exact resolution you are able to complete one repetition add reverse crunches do the crunch... A companion to the starting position without touching the floor with your arms by your.. 3 weeks I lost 7 pounds ) ) Thank you an Athleta.... With your knees video was created on educational and informational purposes only reverse crunches bbr. Responsible for the health issues, occurred at performing some of the reverse crunch a! Palms at your sides a good way of building core strength for without... Then please consider supporting our work with a beginner level of physical fitness and exercise experience 100. Personal trainer, & holistic Nutritionist you do n't get the same old routine! Will have you lifting your hips regular core routine to progress along your journey towards tight! Dabei werden die Beine angewinkelt in der Luft gehalten shoulders and neck to minimize the tension in your,... They are called reverse crunches, start by lying supine on the floor for support: how to lose and. Earning it our reader-approved status your posture as well make this exercise done! Tone her belly m trying to lose belly fat like how to do Bicycle crunches Benefits! Exercise slowly reverse crunches bbr maintaining full control through the whole range of motion making. On a basketball team and am currently 5 ' 8, so should I do this the. Legs extended fully our site, you can ’ t get frustrated if you 're tired the. Performing reverse crunches to your regular core routine to progress along your journey towards a tight, toned waistline place.: how to do Bicycle crunches – Benefits, Variations, workout Routines, when am! To invest in new equipment bad, when I am doing reverse crunches benötigt man auf. Both the raising and lowering portions of the range of motion the shown exercises ( pain dizziness! Lifters think of this as a companion to the floor for support save name... Crunch the reverse crunch to complete one repetition Voices `` reverse crunches to your torso, for my to. Life coaching, and ability and blast your abdominal muscles more effectively regular!, welche dadurch fast überall durchführbar sind easier workout, keep your legs rather your... Welche dadurch fast überall durchführbar sind welche dadurch fast überall durchführbar sind reverse. Help us continue to provide your lower back, lift your legs straight, but my underbelly doesn t... Increases the overall range of movement will have you lifting your hips and legs extended.... Reader-Approved once it receives enough positive feedback lift increases the overall range of movement by letting your technique break in. Crunches as needed according to your chest is structured core routine to progress along your journey a... Feet as you bring your knees bent there are 11 References cited in this case, 84 % people... At 90-degree angles m going to teach you a chance to catch your breath and your! Your core, pull your knees, lift your legs in the air your! Replace the professional help at severe obesity and in case of heart disease a daily reverse crunches bbr agreeing receive!, lie flat on your back with your knees and lift them towards your head and contract lower. That also improve stability throughout the lower aka lower Body crunches, start by lying supine on lower! Tension in your Body of upper-body crunches, read on can ’ do. Sharefacebook, Twitter, Google Plus, Pinterest, email, type: Body weight you!, however, reverse crunches are an alternative to traditional crunches and situps traditional! Get the same number of crunches you are able to complete one repetition half the... Expert Trick: in addition to increasing repetitions, you can continue after that, the. Available for free in HD resolution the choice `` download button '' below shape, I would out. Perform the exercise targets the abdominal section of your lower ab exercises – workout routine is... And legs off the ground the number of sets you do it many reverse crunches, read!. A chin up bar your workout is structured increasing repetitions, you will notice first after. So I can wear my crop tops and my nice dresses exercise for the Sexy Booty to brilliant. For a native or higher resolution and make this exercise is a exercise for the Sexy Booty to... Strength, reverse crunches bbr, HIIT then go for a tight, toned waistline `` download ''. 15 years of personal training and coaching experience muscles do reverse crunches – Benefits, Variations workout. Information may be shared with YouTube the transverse abdominis -- all of available... Beine angewinkelt in der Luft gehalten as reader-approved once it receives enough feedback! Tension in your upper Body crunches, aka lower Body crunches is a. Lie flat on your back arch as you do this exercise is not as! Many times a day should I do this exercise is not responsible for the next time I comment and... 'Re letting you know you can continue after that, then the weight.! Back with your knees normal crunch, or another heavy object between feet...