Reverse Crunch (VERSION 2)

The Reverse Crunch (Version 2) is a popular abdominal exercise that targets the lower abs. It is an advanced variation of the traditional Reverse Crunch and offers an effective way to strengthen and tone your core muscles. This exercise primarily involves the rectus abdominis, the deep transverse abdominis, and the obliques. To perform the Reverse Crunch (Version 2), you will need a flat exercise mat or an exercise bench. Lie down on your back with your legs extended and your arms relaxed by your sides. Place your hands, palms facing downwards, under your glutes for support. Lift your legs off the ground and bend your knees at a 90-degree angle. As you exhale, engage your core muscles and curl your hips off the floor towards your chest. At the peak of the movement, squeeze your abs and hold for a brief moment before lowering your legs back down to the starting position. Remember to maintain control throughout the exercise and avoid swinging your legs or using momentum to lift your hips. Incorporating the Reverse Crunch (Version 2) into your workout routine can help improve core stability, enhance overall strength, and contribute to better posture. However, be sure to consult with a fitness professional before attempting advanced exercises like this to ensure proper form and to prevent any potential injuries. Remember to listen to your body and modify or progress the exercise as needed to suit your fitness level.

Instructions

• Lie down on your back on a flat surface such as an exercise mat or the floor.
• Bend your knees and place your feet flat on the floor, slightly wider than hip-width apart.
• Place your arms by your sides, with your palms facing down.
• Engage your core muscles by drawing your belly button in towards your spine.
• Lift both of your feet off the ground, bringing your knees in towards your chest.
• As you lift your knees, lift your hips off the ground, curling your tailbone towards your shoulders.
• Continue to lift your hips until your knees are directly over your hips, creating a 90-degree angle at your hips and knees.
• Pause at the top of the movement, squeezing your abdominal muscles.
• Slowly lower your hips and extend your legs back to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the entire movement.
• Focus on exhaling as you lift your hips off the ground to fully engage your abdominal muscles.
• To make the exercise more challenging, hold a dumbbell or medicine ball between your feet.
• If you find it difficult to keep your lower back on the ground, place a rolled-up towel or exercise mat under your hips for support.
• Avoid using momentum by performing the movement in a slow and controlled manner.
• If you experience neck strain, place your hands lightly behind your head for support.
• For additional burn, pause and squeeze your abs at the top of the movement.
• To further target your obliques, twist your hips while lifting your knees.
• Ensure proper form by keeping your chin tucked and your gaze towards your knees.
• To avoid strain on your neck and back, keep the movement within your range of motion.