If you do enough reverse crunches, you’ll eventually reach a point where a reverse crunch feels too easy. While crunches sometimes get a bad rap, Giordano and Stokes both say that done right, crunches are a totally fine and useful exercise to include in your overall routine. bought it at a second hand store for like a buck and it's amazing! This will cause you to feel a painful stretch in your lower back as your legs reach the perpendicular position. For a comprehensive reverse crunch guide, follow this link. The biggest problem women have with developing defined abdominal muscles is they carry too much body fat in the abdominal region and that covers up muscle definition. While it’s true that these are your “six pack” muscles, they are not the most important muscles for true core strength. Bailey holds the following certifications: NASM-CPT, NASM-PES, NASM-CES and NSCA-CSCS. They can be bad for your lower back and have little impact on your lower abs. Required fields are marked *. Are Abdominal Crunches on a Stability Ball More Effective? With your knees bent at a 90-degree angle, raise your legs until your thighs are perpendicular to the floor. Learning proper technique as well as the modifications will ensure you perform the reverse crunch safely and will allow you to make a better decision on its inclusion to your abdominal workout program. They are well executed lying on your back and tightening your muscles at the abdomen. A common recommendation is to add ankle weights to increase the amount of weight you have to lift during the exercise; however, this increase in weight may trigger lower back pain during the exercise. The biggest problem with pain in the lower back from the reverse crunch exercise stems from excess curvature of the spine. The reverse crunches are an engaging activity. To perform a reverse crunch, lie flat on your back with your hands beneath your hips. 5. Sit on the floor and lean back so that your back and head are flat on the floor. Crunches target the abdominal muscles but do not adequately address the other core muscles, such as the obliques and particularly the muscles in the lower back (lumbar erectors). Crunches really zone your surface ab muscles. This movement activates the two large rectus abdominis muscles that give your midsection definition. Partial crunches good, sit-ups bad. Don’t forget that exercise alone won’t give you a six-pack tummy. How to Perform a Reverse Crunch Without Hurting the Lower Back. Your email address will not be published. The Reverse Plank works your lower back, obliques, glutes and hamstrings, posterior muscles important for athletic performance. The reverse crunch is a core exercise that targets the muscles of the lower abdomen. 0 Shares Share … That doesn’t mean you shouldn’t do crunches at all but suggests you shouldn’t do hundreds of them every time you train either. “Crunches Are Bad For Your Back — Here Are 10 Ab Exercises to Do Instead”, com. ... that will actually keep you building muscle after the initial gains have ended—and minimize injury and pain to your back. Reverse Crunches are a much better use of your time than traditional Crunches. It may be easier on your back than traditional crunches and sit-ups because your spine doesn’t flex as much. Place your hands under your butt, just below your spine, with your palms flat on the floor. The reverse crunch, by strengthening the external obliques will help you fight anterior pelvic tilt. Repeat lifting and lowering your legs. Ask most people what exercises they do to strengthen their abdominal muscles and they’ll likely mention crunches, and for some people, crunches might be the only exercise they do when training their abs. I LOVE my ab rollout (mine is called ab slide?) The other major problem is a lack of flexibility in the lower back or hamstrings. Alternatives like the plank pose can protect your … Typically, people tend to get into the racket of end-scoring with sit ups; setting a target (I routinely hear of 400 in a session) and getting the number done, come what may. Reverse crunches can irritate existing lower back issues. A general rule of thumb is to not lift your legs upward or allow them to descend downward to the point of pain. And you do not want to go there, girl. Strength training will make you stronger and healthier, regardless of whether you have striations on your abs and rock a midriff top. While the reverse crunch effectively trains your abdominals, it can be a painful exercise to perform for some individuals. Individuals with larger bottoms will have excess torque on their lower back as their legs get closer to the floor. Failure to address pain during this exercise can lead to further, more serious, back injures and finding a suitable substitute exercise is not difficult. Reverse crunches can irritate existing lower back issues. Once your legs are perpendicular to the floor, lower your legs until your heels are about 1 inch from the floor. January 21, 2019 by Tamara Pridgett. For instance, if you begin to feel pain when your legs are 2 inches from the floor, only lower them to 1 foot from the floor. // Leaf Group Lifestyle, Workouts to Get Rid of Cellulite on the Back of Your Thighs, American Council on Exercise: Supine Reverse Crunch. You can do a low back strengthening bridge by lying on your back, then pushing your hips up towards the sky while keeping your feet flat on the ground. The reverse crunch is a simple core exercise that can strengthen your abdominals. Once your legs are perpendicular to the floor, lower your legs until your heels are about 1 inch from the floor. If you are experiencing pain when performing reverse crunches, do not ignore it. The teres major, just under your armpit, also activates. Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement.