There are hundreds of ab exercises available for you to tone your midsection, but I only use a handful.
Because I only use the best. and because I like to be able to track improvement.
Abdominal exercises usually consist of flexion, anti-extension, or rotation.
This exercise is a flexion exercise.
What Is Abdominal Flexion?
Abdominal flexion does one thing. It pulls the ribs and hips closer together. Nothing more. This is why you often feel sit ups in other places besides your abs, because you're using other muscles to complete most of the movement.
A crunch is a perfect example of abdominal flexion, you're just bringing your ribs closer to your hips. But what if you want to target your lower abs?
The Reverse Crunch
The reverse crunch is a movement I've used for years, and it's a regular ab movement in Fitness Local classes. I don't think I've ever seen it used in other gyms I've been to though!
The reverse crunch is just like the crunch. but instead of bringing your ribs towards your hips, you bring your hips towards your ribs.
How To Perform The Reverse Crunch
- Start lying on your back, preferably on a matted area, Bring your knees up so that your knee is bent at around 90 degrees and your knees are just a little further away from your head than your hips are.
- Bring your legs up towards your chest as far as you can. Your butt should raise up off the floor slightly.
- Pause for 1-3 seconds.
- Return to the starting position.
Reps, Sets And Other Stuff
Aim for 10-20 reps. If you find 20 reps easy, which most won't, then pause for 3 seconds at the top of the movement.
As for sets, 3-5 sets will usually do the trick. Combine with exercises like the crunch, plank and ab wheel rollouts for a complete ab workout.
Try It Out!
Try adding this exercise to your routine, you'll definitely appreciate the benefits!
Until next time,