Yahoo Lifestyle Trainers Say You Can Strengthen Your Lower Abs By Making This Tweak To A Crunch
Looking to amp up your core workout with a move that really targets those stubborn lower abs? Enter the reverse crunch. This exercise zeroes in on those hard-to-reach lower abdominal muscles, helping you build a strong, defined core.
“This is a great exercise that really hones in on the lower abs, strengthening them and, as a bonus, helping to alleviate lower back pain” says Corrine Carnation, CPT, a personal and group trainer at Equinox and the creator of Better You, Better Living, a holistic program designed to teach prime movement patterns and box breathing techniques. By strengthening key muscles including the rectus abdominis (the “six-pack” muscle), transverse abdominis (the deep core), obliques (the side muscles), and psoas (more of the deep core), the reverse crunch can not only help improve overall stability and balance but also supports healthy posture, protecting against lower back strain. “A stronger core and a happier back? It’s a no-brainer to add this one in!”
Perfect for women who are new to fitness or looking for ways to switch up their ab workouts, the reverse crunch is a fantastic exercise to help you build a strong core—and solid foundation—for all movement. But when it comes to this lower ab zapper, proper form is key to maximizing the benefits and avoiding injury.
In this article, experts break down the reverse crunch with form tips and techniques to crush the move every time. Read on to discover why this exercise is such a game-changer and learn how to perfect your form so you can reap all of its benefits.
Meet the experts: Corrine Carnation, CPT, is a personal and group trainer at Equinox and the creator of the Better You, Better Living program.
How To Reverse Crunch With Proper Form
Lie on your back with legs extended and arms by your sides, palms down. (For extra support, place your hands under your hips.) Press your lower back into the floor and pull your belly button towards your spine to engage the deep core muscles.
Engaging your lower abs, lift your legs towards the ceiling and hips off the floor, curling your knees toward your chest. Your lower back should slightly lift off the ground at the top of the movement while your upper back and shoulders remain on the floor.
Slowly and with control, lower your hips back to the ground and extend legs back to the starting position. That’s 1 rep. Keep your feet hovering just above the mat to maintain tension in your abs between reps.
Form Tips
Go slow. Control is key in this exercise. Moving too quickly can reduce the effectiveness of this exercise and increase the risk of injury.
Focus on your breath. Exhale as you lift your hips and inhale as you lower them.
Avoid momentum. Use your muscles, not momentum, to lift your hips. This ensures you’re working the target muscles properly and also helps prevent moving through the movement too quickly.
Press your lower back into the floor. If someone were to try to slide their hand in between your lower back and the floor, it shouldn’t fit. This position helps to maintain core engagement and prevents strain on your lower back.
Benefits Of The Reverse Crunch
Chances are you’ve heard of the standard crunch—it’s a classic for a reason. Think of the reverse crunch as the standard crunch’s cooler, more sophisticated older sister. And if you’re looking to take your ab workouts to the next level, it’s a must-try.
The motion of both a standard and reverse crunch effectively isolates and engages the abdominal muscles, causing them to contract repeatedly. So, what sets this move apart, and why should it be a staple in your fitness routine? There are a few key differences that set the reverse crunch apart from the standard crunch, according to Carnation. “The standard crunch targets the upper abs, while the reverse crunch shifts the focus to the lower abs.” She explains, “Instead of lifting your upper body towards your knees like in a regular crunch, the reverse crunch has you lifting your knees towards your chest.”
Let's break it down further:
Targets hard-to-reach muscles. Unlike the standard crunch, which primarily works the upper part of your abs, the reverse crunch focuses on the lower abs. This shift in focus helps you achieve more well-rounded core strength, ensuring that you don’t just develop those coveted upper abs, but also strengthen the often-overlooked lower portion.
Less strain on the neck and back. One of the common complaints about traditional crunches is the strain they can put on your neck and lower back. The reverse crunch, on the other hand, involves lifting your hips rather than your shoulders. This motion reduces the risk of neck and back strain, making it a safer option for those with existing discomfort or those new to crunch exercises.
Enhanced core stability. The reverse crunch doesn’t just offer the aesthetic benefit of toned lower abs—it boosts functional strength. By engaging your transverse abdominis—one of the deep core muscles responsible for stabilizing your spine—you can improve your overall core stability. This translates to better performance in other exercises and everyday activities, from lifting weights to carrying groceries.
Variety in your workout routine. Let’s face it, doing the same core exercises day in and day out can get boring as heck. Adding reverse crunches to your routine not only spices things up but also challenges your muscles in new ways. Remember: variety is key to avoiding plateaus and keeping your workouts exciting and effective (and the spice of life, depending on who you ask).
Reverse Crunch Variations
There are plenty of ways to tweak the classic reverse crunch to suit your fitness level and goals. Plus, you can try different variations of the reverse crunch to keep things interesting. Here are a few of our favorites:
Easier
Reduce the range of motion by lifting your hips just 2 to 3 inches off the floor. “Think of it as a baby reverse crunch,” says Carnation.
Keep your knees bent to 90 degrees throughout the movement.
Harder
Increase the range of motion by keeping your legs fully extending throughout the entire range of motion. “Imagine you’re reaching the ceiling with your toes,” says Carnation.
Try slowing down the second half of the movement by resisting the descent of your legs for 1 or 2 seconds. This will intensify the lower ab burn.
Maybe you love the reverse crunch or maybe it’s not quite right for you—either way, it’s always good to have options. Here are some of our favorite reverse crunch alternatives that have similar benefits:
Bicycle crunch
Seated rollup
Double leg curls
High-plank spider crunch
Tailbone curl
Common Mistakes To Avoid
Avoid slamming your hips down—use your core muscles to move with control. If you just drop your hips, you lose form and effectiveness. Instead, focus on using your core muscles to control the movement both up and down.
Avoid using momentum to perform this exercise. It’s tempting, but it takes away from the benefits of this move. Make sure you’re using your abdominal muscles to lift and lower your legs. This way, you’ll really challenge your muscles.
Avoid holding your head up without support. This can strain your neck and shift the focus away from your lower abs. Instead, rest your head on the floor or lightly support it with your hands to target your lower abs and prevent unnecessary neck and shoulder tension.
Avoid arching your back as you extend your legs. It can strain your lower back and make the reverse crunch less effective. Keep your lower back pressed into the floor and engage your core the whole time to ensure that your abs are doing most of the work.
Can beginners do the reverse crunch?
Yes, beginners can definitely do the reverse crunch! Start by mastering the basic form with fewer reps and sets. Focus on controlled movements and proper form. As you build strength, you can gradually increase the range of motion as well as the number of reps and sets. If you find it too challenging at first, Carnation reminds you that you can modify the exercise with one of the approaches detailed above.
Is the reverse crunch effective and does it help strengthen the core?
Absolutely! “The reverse crunch is a great addition to any fitness routine, especially if you’re aiming to strengthen and tone your lower abs,” says Carnation. It is highly effective for targeting the lower rectus abdominis, transverse abdominis, and obliques, helping to build a stronger, more defined core.
How do I integrate the reverse crunch into my workout routine?
Incorporating the reverse crunch into your routine is simple. Add it to your warmup or to an ab-focused finisher 1-3 times per week, aiming for 2-3 sets of 12-15 reps. It pairs well with other ab exercises like planks, bicycle crunches, and leg raises.
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