![]() ![]() To do reverse crunches with them, you need to attach one end to a good anchor and loop the other end around your ankles.Īfter that, you simply do the same movement as before but with the added resistance. Resistance bands are elastic loops that create tension as you stretch them out. Together with the benefits, this makes ankle weights one of the top choices for doing reverse crunches with weights.Ĭheck our list of the best adjustable ankle weights 3. That being said, many people will find this type of weight more than challenging enough for reverse crunches. The main potential downside is that ankle weights do not have the highest weight limits compared to many of the other options on this list. More general benefits of ankle weights are that they are relatively budget-friendly, can be used in other exercises, are compact, are easy to take with you, and are easy to store at home. This is great for starting out and progressing in exercises like reverse crunches where the target muscles are not that strong. That also means you can’t drop them.Īdditionally, many ankle weights are adjustable in relatively small weight increments. For reverse crunches, the great thing about these is that you don’t have to hold or clamp anything. Both in the gym and at home.Īnkle weights are simply ankle straps with extra weights. This is not necessarily bad but could distract you from really working your lower abs.ĭumbbells are a decent option for weighted reverse crunches but at the same time, you will likely prefer one of the other options on this list. Next, you have to engage your hip adductors (inner thigh muscles) a good amount during dumbbell reverse crunches. The main downside of that is that you could potentially drop the dumbbell which will definitely not be comfortable. To do this reverse crunch variation you have to clamp a dumbbell between your two legs. When it comes to the exercise itself, dumbbells are usable but not ideal. Mostly because basically every gym has a variety of dumbbells available. Dumbbell reverse crunchĭumbbell reverse crunches are generally the most popular option on this list. Luckily, there are still a few equipment options that allow you to do this. ![]() The main challenge with making this exercise weighted is that you have to “hold” the resistance with your feet. Grab the sides of the chair with both hands and use your lower abs to bring your knees up to your chest before slowly lowering them down again.Reverse crunches are an effective movement but you may need weights to make them challenging enough. Alternatively, sit on a decline bench, sit-up bench, or sturdy kitchen chair while you do your reverse crunches. At the same time, use your lower abs to bring your knees toward your face in a reverse crunch. Use your upper abs to raise your head and shoulders off the floor. To do this, put your hands behind your head and tighten your core. If standard reverse crunches start to feel too easy, boost the intensity level by combining the reverse crunch with a regular crunch. For instance, make it a goal to get comfortable doing 3 sets of 15 reps. If you’re looking for more of a challenge, you can always work your way up to a higher number of sets and repetitions. Aim to do a total of 8 to 12 crunches per set. Pause for a second or 2 before beginning your next reverse crunch. Move your legs back into the starting position, with your knees facing the ceiling and your calves parallel to the floor. ![]() Then, carefully lower your hips back to the ground using a smooth, controlled motion. Do this smoothly and gently to avoid putting strain on your back. Once you’ve brought your knees as close to your face as possible, lift your knees straight up toward the ceiling to raise your hips and lower back 1 to 2 inches off the ground. As you do this, keep your hips and butt on the floor. To start the crunch, slowly and smoothly pull your knees back toward your face. Next, bend your knees and lift your legs so your calves are parallel to the floor, making a 90° angle with your thighs. Relax your neck and shoulders and let your arms lie at your sides with the palms facing down. Keep your legs extended straight out in front of you, with your toes pointed at the ceiling. To do one, start by lying flat on your back on the floor or an exercise mat. A reverse crunch is a type of exercise that targets the lower abdominal muscles. ![]()
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