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How To Do Reverse Crunch

How To Do Reverse Crunch

The reverse crunch is generally the most famous exercise indicated for training the ” lower abdominals “, as opposed to the classic ground crunch which is instead considered a movement that stimulates the “high abdominals” more.

In this article, we will clarify this famous exercise, dispelling some myths and providing practical indications for a correct execution without mistakes.

Reverse Ground Crunch For Lower Abs?

Reverse Ground Crunch For Lower Abs?
The rectus abdominis as a whole is the main muscle in the reverse crunch

The inverse crunch compared to the classic crunch differs in the change of the fixed point of the movement it is the pubis that moves towards the sternum and not vice versa.

It is an exercise that mainly stimulates the rectus abdominis in its entirety and not only in its lower part as is often believed.

The myth of the lower abdomen stimulated in this exercise is given by the sensation generated by the activation of different fibers of the oblique muscles.

Some of the lower fibers of these muscles are in fact arranged in a more favorable way to flex the trunk starting from a movement of the legs.

However, if we want to make a division it must be biomechanical and not anatomical in nature.

The rectus abdominis activates its vertical fibers along their entire course whatever the fixed point and never activates in pieces.

Reverse Crunch: A Scientific Execution

Having dispelled the myth of the reverse crunch for the lower abdominals we come to outline the rules to follow for the correct execution of the exercise.

From supine position with the hips flexed to approximately 90° and the knees bent to bring the knees towards the trunk, detaching the sacrum from the floor or bench, flexing the lumbar spine.

Stop the movement before the thoracic tract is also involved in the flexion.

The movement must be performed without jolts and it is important to learn to detach the sacrum by bringing the legs upwards and not backward, avoiding swinging.

Here as well it is recommended to exhale forcibly in the concentric phase.

Correct execution of the reverse crunch
Correct execution of the reverse crunch

Return the sacrum to the floor at the end of each rep and start over.

It is possible and advisable for trained subjects to move the legs after having brought the sacrum back into position: slowly “accompany” the lower body towards the floor and bring them back to the vertical, keeping the lordosis always in contact with the mat.

Modulate the load through the degrees of knee flexion: knees more flexed – less load, knees extended – greater load.

In its version with bench declined at 30°, the reverse crunch is one of the best exercises for the abdominals indicated by the scientific literature for the activation of the abdominal muscles.

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