The reverse crunch is an exercise designed to strengthen the lower abdominal muscles
The reverse crunch is best for training the lower abdominals. The lower abdominals are part of the rectus abdmonius (the 6-pack Muscle). They basically go from the bellybutton down. Technically speaking the lower and upper abdominal muscle is one and the same. However they both have their own neurological control system. and therefor separate functions.
The lower abdominal muscle controls stability and movement in the pelvis, whereas the top abdominals mainly control the stability and bending of the spine. That is why it is a good idea to incorporate this exercise into your routine.
How to do it
- Lying on a mat or other flat surface, with your feet off the ground.
- Bring your knees up into your mid section, heels near your butt and toes pointed down.
- Have your palms behind your head, or at your side facing down.
- Keep your hamstrings flexed and knees bent.
- Roll your hips and thighs toward your chest.
- Return back to starting position.
- press your tongue against your teeth on the top of your mouth to activate your neck stabilizers
- Focus on your abs, making sure your hip flexors aren’t the main muscle used
- Adjust the weight by bringing your heels closer to your hips to make it easier and further away to make it harder
- Pausing and squeezing at the back of the movement for a 1-2 count will increase intensity and results.