How to Do a Reverse Abdominal Crunch - Regular Crunch Alternative

I hate crunches! However, there is no better way to work those troublesome abs. So, when I found out there was something called a Reverse Crunch, I was anxious to know how it worked and pleased to find that the Reverse Crunch works all the abdominal area-upper, lower and obliques. If standard crunches give you a "pain in the neck," read on. I have found a number of variations of this exercise exist, depending on the individual or the source. This is my favorite variation based on my work with personal trainers, group exercise classes and what I have learned in my Pilates classes.

Reverse Crunch Before You Begin Tips

• Before you start the Reverse Crunch or any exercise, always stretch out and ensure you are physically capable of exercise. All the standard warnings regarding exercise apply.

• The starting position for a Reverse Crunch is lying on the floor or your level workout bench, ensuring your spine is protected. You should have a rug or mat under you if you are on the floor.

• Use your muscles not momentum to perform the Reverse Crunch exercise.

• Move slowly through the exercise. Your muscles get a much better workout and you are less likely to injure yourself, if you move slowly.

• Once you are in position for the Reverse Crunch, your knees and hips should remain even with each other at all times.

• Remember to breathe. Holding your breath will give you a headache. Exhale and inhale pushing air out with force and bringing it in deeply. The breathing cycle works best when you push all the air out during the curl and inhale as you slowly release. This allows you to curl further (lungs are empty and not fighting you).

• Abs should remain tight during the entire Reverse Crunch and your body should remain centered and balanced.

Position

Lying on your back, bring your knees and ankles together and fully bend your knees. Bring your knees over your hips and close to your body. This is the starting and ending position for the Reverse Crunch. (Knees close to the body is the best beginner's position. As you gain strength, you can move the knees away from the body to put more stretch on the abs.) Hand positions can vary in this exercise. Personally, I prefer to place my arms at my sides, palms to the floor to help me keep balance. If you don't need the balance, you may want to stretch your hands over your head to lengthen your body. If you are on a bench, you may want to grasp the sides or top of the bench. HOWEVER, you are to use your abs to perform the Reverse Crunch, not your hands and arms.

Motion

Ensure your abs are tight and keep your hips and knees in position. Curl your hips upward and inward toward your chest. Pull up as much as you can without using your legs, arms or momentum. Think about pressing your lower back against the floor to ensure you do not curl up onto your shoulder blades. Slowly return to your starting position, BUT DON'T RELAX. Keep those abs tight and repeat. For a beginner, eight repetitions may seem impossible, yet that is a good starting target. Add more as you become stronger and remember that one is better than none.

This is the first in a series of articles on health and wellbeing. I invite you to check back or click on the Follow button to be notified by email, when a new article by me posts. Happy crunching!