1/27/2024 0 Comments Reverse crunch exercisePosition a bench, a heavy dumbbell, kettlebell or some other heavy object behind your head so you can grab onto it for stability.If you don't have a soft surface like a carpet or rubber flooring, place an exercise mat on the floor for comfort.Attach the band to a low anchor point, near the floor or up to several inches off the floor.This is not major drawback however, because even if you only add extra resistance at the top, it's still an overload compared to bodyweight alone. If the band is too heavy or you have it too stretched at the start position, you may not even be able to roll your hips off the floor and this ends up being only a bent knee leg raise.Īlso, as with all band exercises, there is more resistance at the top and less resistance at the bottom, so there is not an even resistance curve. It takes a little bit of practice and experience to choose the right band and position your body so you have just enough tension for your strength level. There are other variations for placement of the band however, that de-activate the hip flexors and keep the focus on the abs. When a loop band is over your shoelaces, or especially if you put handles over your feet, you may feel this more in the hip flexors rather than in the abs. If you train at home, but you don't have a cable pulley machine, bands are a great alternative.ĭepending on which variation of the banded reverse crunch you do, your hip flexor muscles may become involved more. This provides a peak contraction effect that can't be duplicated with other types of resistance or with body weight alone.Īnother advantage of the banded reverse crunch is that it requires no equipment other than the band, which is portable, so you can do it anywhere. Doing reverse crunches up a slant board or decline bench is also a form of added resistance.Ī unique advantage of banded crunches is that the tension on the band increases at the top of the movement. For added resistance, most people use a small medicine ball between their knees, ankle weights, or an ankle cuff attached to a cable pulley machine with a weight stack. The reverse crunch is effective even with body weight alone. No other equipment is needed, though an exercise mat is helpful to make it more comfortable on hard floors. If you use a tube band, you can use the ankle cuffs or even the handles (over the top of your foot). You can use a continuous loop band or a tube band. This is why many people refer to the reverse crunch as a "lower ab exercise."Ī light resistance band is required for this exercise. Secondary emphasis is placed on the external oblique muscles on the sides of the waist.Ībdominal exercises where your lower body moves toward your upper body, tilting your pelvis to the posterior, is what activates the lower section of the abs, and this is the exact movement involved in the reverse crunch. The primary mover in the resistance band reverse crunch is the rectus abdominis (the abdominals or abs). However, you can make the exercise harder by adding resistance, in this case, with a resistance band. The basic reverse crunch is done on the floor or a on a flat bench with body weight only. The reverse crunch is a simple but effective exercise that works the entire abdominal wall, emphasizing the lower abdominals.
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