5 Steps to Doing A Reverse Crunch

Reverse curls are an excellent way to tone your abdominal muscles. All you need to perform them is something to hold onto.
If you want to target your lower abdominal muscles, reverse curls are an excellent way to do it. These exercises involve using the lower abs to lift your legs and lower back off the floor. When performed correctly, they can lead to tighter, more toned lower abs in no time. 
Pick a place to start. You need to have an immovable piece of furniture or structure right behind your head. You’ll need this to hold onto as you do your reverse crunches.
Lie on the floor and reach back over your head to grip the object behind you. Make sure your arms are raised straight up from the sides rather than crossed or bent over your body. 
Position your feet so that they are held together or crossed at the ankle and your knees are bent at a 90-degree angle. This is your starting position for the reverse crunch. 
Raise your legs until your knee are bent at a 90-degree angle. To make sure your body is positioned correctly, check the position of your thighs. They should for a 90-degree angle in relation to your abdomen.
Curl your hip upwards and off the floor pushing your legs upward and towards the ceiling. Your legs feet should be touching, or crossed, throughout the movement. It is critical that you contract your abdominal muscles as you move your hips of the floor. To work your abdominal muscles effectively, you have to make sure that your abdominal muscles are doing providing the lift rather than your hips or legs. Additionally, keeping the abs contracted provides good support for your back.  When you move your legs up, you should focus on a rocking motion and make sure that your lower back comes up off the ground. 
Lower your legs back to the floor, until your feet are touching the ground. Keep your knees bent, however, and do not straighten them back out again. If you straighten them out completely and begin from that position your hips will perform most of the work that you want your abs to do. 
When you work on reverse crunches, it’s important to take some time with learning how to perform them correctly. If you go to fast, without taking the time to ensure that you have proper form, you could injure yourself. At the very least, ignoring proper form will leave you performing an exercise that doesn’t actually do anything for your body. Take your time by making each movement slow and gradual as you concentrate on the abdominal muscle contraction that is so important for this exercise. 
There are slight variations you can make to the reverse curls once you get used to them. For example, you can perform them without holding on to an object. Instead, you can simply keep your arms at your sides. Some people also perform reverse curls while holding an exercise ball behind their knees. When they perform the exercise with the legs positioned in this way, it creates passive resistance that may prove helpful for working the abs. 

The reverse crunch is an excellent way to tone your abdominal muscles. All you need to perform this exercise is the floor and something to hold onto.

If you want to target your lower abdominal muscles, try reverse crunches. These exercises involve using the lower abs to lift your legs and lower back off the floor. When performed correctly they can lead to tighter more toned lower abs in no time. Here’s how you can do a reverse crunch:

1. Pick a Place to Start

You need to have an immovable piece of furniture or structure right behind your head. You’ll need to hold onto this as you do your reverse crunches.

2. Lie on Your Exercise Surface

Lie on the floor and reach back over your head to grip the object behind you. Make sure your arms are raised straight up from the sides of your body rather than crossed or bent over your head. 

3. Get Into Starting Position

Position your feet so that they are kept together or crossed at the ankle, keeping your knees bent at a 90-degree angle. This is your starting position for the reverse crunch.

4. Begin the Reverse Crunch

Curl your hip upward and off the floor, pushing your legs towards the ceiling. Your feet should remain touching, or crossed, throughout this movement. It is critical that you contract your abdominal muscles as you move your hips off the floor. To work your lower abdominal muscles effectively, you have to make sure that your abs are providing the lift rather than your hips or legs. Additionally, keeping the abs contracted provides good support for your back. When you move your legs up, you should focus on a rocking motion and make sure that your lower back comes up off the ground. 

5. End the Reverse Crunch

Lower your legs back to the floor until your feet are touching the ground. Keep your knees bent at a 90-degree angle, however, and do not straighten them back out again. If you straighten them out completely and begin from that position, your hips will perform most of the work that you want your abs to do. Start the next crunch from this position.

Tips for Proper Form and Variations

When you work on reverse crunches, it’s important to take some time to learn how to perform them correctly. If you go too fast, without taking the time to ensure that you have proper form, you could injure yourself. At the very least, ignoring proper form will leave you performing an exercise that doesn’t actually do much for your abs. Take your time by making each movement slow and gradual as you concentrate on the abdominal muscle contraction that is so important for this exercise. 

There are slight variations you can make to reverse crunches once you get used to them. For example, you can perform them without holding onto an object. Instead, you can simply keep your arms at your sides.

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