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Reverse crunch exercise12/18/2023 ![]() ![]() ![]() Lift the torso upwards while simultaneously pulling the knees up to the chest.Lie on your back with your arms and legs extended.This exercise works similar muscle groups to the tuck crunch and is roughly the same difficulty. The cocoon crunch is like the tuck crunch, however, the hands start extended behind your head and the end “tuck” position is different. ![]() Keeping this movement slow and controlled will help you feel the muscles working better. Pro Tip: Think about lifting your torso up first, and then add a rotation at the top. Lower yourself down, and extend both legs out front again, and then repeat reps, making sure to alternate every rep (right elbow to left knee, left elbow to right knee).When you are almost at the top of the crunch, rotate your torso so that your left elbow touches your right knee.Perform a crunch, lifting your torso up off the ground but still keep your lower back flat on the floor.With the legs straight out in front of you, either keep your feet on the floor or keep them up off the ground a few inches.Place your hands either behind your head or across your chest.Lie on the ground with your lower back flat against the floor.This is a more advanced crunch exercise, so be sure you are able to do regular crunches and reverse crunches properly before attempting this. This bodyweight crunch is a combination exercise that trains both the standard crunch and the obliques by adding a twisting movement. Note for Fitbod Users: All 15 of the crunch variations below can be found in the Fitbod app, and each one comes with a video explaining proper form to go along with the how-to sections below. 15 Types of Crunchesīelow are 15 of the best crunch variations to add to your workouts. If you’re looking for more core workouts, check out the Fitbod app and get 3 free workouts. Balance Trainer Cable Crunch with Side Bendsīelow I’ll describe each of these crunch variations, including how to do them properly and who would benefit the most.Whether you’re a beginner or advanced, there’s a crunch variation for you. They are easy to perform, require little to no equipment, and have a ton of variations. Under control, lower your legs back to the starting position, until your heels come close to touching the floor.įor more exercise demonstration videos, subscribe to our Live Lean TV Daily Exercises YouTube channel.Crunches are a staple of most ab workout plans, and rightfully so.Grab the bench handle behind your head, contract your abs, and raise your hips and lower back to initiate the crunch towards your chest.To keep your legs in proper position, squeeze a foam roller between your hamstrings and calves.Lie down, face up on an decline sit up bench, or make your own sit up bench by placing one end of an incline bench on top of a step like you see in this video.Holding a foam roller between your hamstrings and calves helps activate your hamstrings and deactivate the usage of your hip flexors.īy doing this, it helps make your abs work harder. Since this is completed on a decline sit up bench, it is also referred to as the decline reverse crunch. The Foam Roller Incline Reverse Crunch is a great exercise that targets your lower abs. How To Do A Foam Roller Incline Reverse Crunch Exercise Demonstration Video and Guide ![]()
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