Many people avoid doing traditional abdominal exercises because of the back and neck pain for beginners. It takes months of practice and training to learn how to perform them with the correct technique and thus achieve the desired results without pain.
Fortunately, there is a safer and equally effective alternative: reverse crunches . It is a variation of the classic abdominal exercises , which reduces the load and tension in the mentioned areas. It is a perfect alternative if you are starting to open up to physical activity.
Inverted crunches are similar to classic abdominal exercises, but in this case it is the legs and pelvis that perform the active movement, while the back remains totally or partially static and resting on the floor.
When doing inverted abdominals, the rectus abdominis muscle is mainly trained, that is, the muscle that is in the center and that forms the well-known ” six pack “. By including variations of the exercise in your routine, you can also activate other muscles, such as the transversus abdominis and obliques.
The classic reverse crunches exercise is done like this:
Lie face down on the floor, with your legs bent as if you wanted to perform a classic abdominal exercise.
lace your arms at your sides, with your palms resting on the surface of the floor. Relax your shoulders and back, looking up.
end your knees and bring them in toward your chest. Perform this movement without raising your back and without moving your pelvis too much.
Squeeze your abdominal muscles as you do this.
Stay in this position for a second, and then slowly return to the starting position.
Repeat the exercise between 10 and 20 times.
Now that you know how to perform an inverted abdominal exercise, add it to your training routine as an alternative to the classic exercises.
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