Reverse crunches are another easy exercise for those just getting started. It’s also great for anyone looking to try out something different to include in their current routine.
This form of crunch gets it’s name from the reversed crunch action of lifting the hips, rather than the shoulders. For some, it makes it one of the easiest lower abdominal exercises to perform. It also has some effect on the obliques as an added benefit, which can help with better back support.
Reverse Crunch How-To Guide
Lie on your back with your knees bent. Place your arms on the floor beside you.
Cross your ankles and lift your legs off the ground, raising your knees until they are positioned over your hips at a 90 degree angle. Remember to keep your back straight and your shoulders and head on the floor.
Contract your abs and slowly lift your hips off the floor just a little bit. No more than 2 inches.
Hold this position for 2 seconds and gently lower your hips back to the floor.
Repeat for 20 repetitions. Work yourself up to doing 2-3 sets of this over time.
Be careful not to lift your hips up too high, as this can put added stress on your lower back, which is not something you want. If it feels like you are straining the muscles in your lower back, you’re trying to go too high.
How you decide to position your legs in the air is your call. Keep them bent at the knee so you can focus on how tight you squeeze your abs, or straighten them straight up to give your leg muscles a great stretch as well. Though it tends to help to keep the ankles crosses no matter which way you prefer.
Everybody knows that it could be a challenge to get to the fitness center on a daily or even weekly basis. Occasionally you want to save cash or get yourself a workout in the comfortable surroundings of your own home. Here are a few popular body-weight exercised that can be done among your daily duties around the homely home.
Superman. Lie down on your own stomach with your arms and legs stretched out to create the body a straight line. Lift the hands and feet 4-6 inches from the surface and hold so long as you can. This can help strengthen your core.
Swimming. While lying on the floor with limbs stretched direct still, raise one hand 4-6 inches from the surface and perform the same with the contrary leg. Change to the various other leg and arm. Switch. Switch. It really is got by you. Try 30 seconds of the a few times a complete time for another great core workout.
Push-up. You know that one. Try several models through the entire day-before you shower, before lunch time and prior to going to rest. Bring your elbow to a 90-degree position when you lower yourself. This will continue to work your arms and chest.
Bike. While on your own back, clasp the hands on the relative back again of your mind with elbows out. Provide your knees up which ensures that your shins are to the bottom parallel. Now rotate your chest muscles as you rotate your hip and legs in a cycling movement. This could be difficult but make an effort to coordinate so your opposite knee and elbow touch on every cycle. Your core will hurt, but it’ll thank you.
Phantom Chair. Lean your back against the wall so your feet are about eight to 12 inches from the wall. Lower yourself down along the wall until your knees are at a 90-degree angle. It will look like you are sitting in an invisible chair, but that burning in your legs is what’s really supporting you. Hold for as long as you can. This will help work your calves and thighs.
Bonus: In case you have a jump rope and the coordination, try to velocity rope for as long as you can. The workout is intense, but it’s quicker and more effective than running.