Do you feel like your training isn’t done until you have hit abs?
Finishing up with some type of ab exercise really puts the finishing touch to your training for the day. It makes your workout feel complete.
The problem is figuring out which exercise to complete your workout with.
If you’re like me, you get bored of doing the same movements, over and over.
Then, even when I try new ones, I don’t usually perfer them over my “go to’s.”
At the end of the day you want what works, not what looks “cool.”
My regular ab sets are all of the plank variation, roll-outs, pallof press’s and leg raises, to name a few.
The ab exercise I am going to talk about today is one that is not as common as the exercises I listed above, but just as effective.
The Reverse Crunch
The reverse crunch is a favorite, for my clients and myself. It’s one of those exercises that doesn’t look too challenging until you give it a try.
It’s a great core strengthening exercise, and as you know core strength is very important. It also targets the external obliques, which is often forgotten.
Not only is the reverse crunch a great core strengthening exercise, but it is also very helpful with posture. If you are in more of an extended posture, this is perfect for you.
Without getting to geeky, extended posture is when you’re always in hyperextension of the low back. You have a natural curve in your low back but this is much more pronounced.
When you’re in an extended posture, it usually shifts your pelvis forward, which is called anterior pelvic tilt. As you see in the picture above, the pelvis facing down to the floor. The reverse crunch is great because it posteriorly tilts your pelvis, the opposite of anterior pelvic tilt. When you posteriorly tilt your pelvis, you’re reversing the extended posture and getting your pelvis to a more neutral position.
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Technique
- Lay on your back.
- With your arms slightly bent, grab the weight behind your head.
- Put your knees up to 90 degrees.
- Exhale fully so you are in a neutral position and your back is flat to the floor.
- Pull (don’t swing) your knees up to your elbows by using your lower abs.
- Slowly low your legs back to the starting position
- Repeat
Programming
Sets: 2-4 sets
Reps: 8-12 reps
How Much: 1-2 times a week.
When: This should be done at the end of your workout.
Now, you know what to do and how to do it! The only thing left is for you to go Nike and “Just Do It.”
Give the reverse crunch a shot, I promise you will feel the abs start to burn.
If you have questions before or after you do these exercises, please let me know and I will be happy to help.
And, as always if you like this article please share!
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