The reverse crunch is a move you need to get right. It’s great for strengthening your core and will definitely help you towards getting a great six-pack and help you also to build your lower abs. This is something your basic crunch can’t really do (in fact, it can be bad for your back). Women worry a lot about toned stomachs and muscles in the ab-area, especially if they’re frequent gym-goers and fitness freaks. If you’re one of those women, you’ll be pleased to know that you can get a really sexy stomach by doing the reverse crunch regularly and properly.

What is A Reverse Crunch? 

To perform a reverse crunch properly, lie on your back with your arms at your sides. Then raise your legs and bend your knees to about 90 degrees. While breathing out, raise your hips off the floor while touching your knees to your stomach. Hold this position for a few seconds. Return to the same position with your knees at 90 degrees, and continue the exercise as many times as required. You should always move slowly so that the appropriate amount of stress is put on your abs. Try to keep your back flat as well while raising your legs.

Things to Avoid

Make sure you’re performing the exercise correctly, otherwise you’re unlikely to reap the benefits. So what are the common mistakes people make while doing the reverse crunch?

  • Don’t use momentum

If you don’t do the exercise slowly and actually strain your abs, you’ll end up going up and down on momentum only, which won’t benefit you physically. The reverse crunch is an exercise that requires a lot of control.

  • Don’t lift your neck

Make sure to keep your neck flat while you do this exercise. If you keep lifting it as you lift your hips and legs it might get strained, and you could even get a muscle spasm from something like that.

  • Maintain good form

Only raise your hips when you do the exercise, don’t go further and raise more of your body upwards. Similarly, when you’re moving downwards don’t let your body lose control.

  • Stop if you need to

Don’t continue with the exercise if you feel any sudden pain in your stomach or chest or a burning sensation. If you feel any sharp pain in any other part of the body, you should also stop. Avoid this exercise when pregnant. 

Benefits Of Reverse Crunch

The reverse crunch already guarantees you an amazing physique provided you’re doing it in combination with other good exercises, and are doing it consistently and correctly. It helps you strengthen your stomach muscles, which is great for sports and for chores that require physical exertion. It’ll also prevent any discomfort or pain you might have from doing the normal crunch. It’ll help work out your core muscles, and strong core muscles are vital for a balanced, healthy lifestyle and key to maintaining a good posture. 

Variations of Reverse Crunch

If you’re getting bored of the reverse crunch and you want some change, there are some variations you can try. Just make sure you know the reverse crunch inside out before you attempt any other stuff.

Types of Reverse Crunch
Types of Reverse Crunch

1. Medicine Ball Reverse Crunch

Use a medicine ball and put it between your knees as you do the exercise. This will help you to move slowly and also put some more tension on your muscles so you can do some more muscle-building. 

2. Resistance Band Reverse Crunch

Attach the band to a pole and then put it around your ankles. When you pull your knees up and bring them down again, you’ll be actively resisting the pressure of the band, thus contributing to increasing the tension on your abs. It will also help you move in a controlled manner.

3. Frog Crunch

This is an exercise that’s good for your core muscles particularly. Sit with your knees bent, lean back a bit so your torso is at 45 degrees. Then lift your legs to your chest and use your arms to hug them close. So spread out your exercise mat and get going. Make sure to stay hydrated and be careful that you don’t strain anything while you’re doing the exercise. Remember that the key to a successful reverse crunch is, slow and steady wins the race! It’s not one of those fast-paced exercises and the more pressure you put on your muscles, the better it is if you want a sculpted stomach. 

Also read: 5 Yoga Asanas for Healthier Lungs and Better Breathing