The "reverse crunch" is a popular exercise to strengthen the lower straight abdominal muscles (Rectus abdominis muscle) to train.
However, it is not recommended to use this exercise in isolation during training, but in addition to the Abdominal Crunch. The muscle training of the lower abdominal muscles is based on a well-developed upper part of the straight abdominal muscles.
Which muscle is trained in reverse crunch?
The lower part of the straight abdominal muscle is trained (Rectus abdominis muscle).
The purpose of the reverse crunch
The reverse crunch is a complementary exercise to the abdominal crunch that trains the abdominal muscles and is often performed by athletes with the goal of building a six-pack. In particular, the lower part of the straight abdominal muscles is strengthened, but also a part of the oblique abdominal muscles, which have a stabilizing effect during the exercise.
Functionally, however, strengthening the abdominal muscles is also important, as they act as the antagonist to the naturally stronger back muscles. If the abdominal muscles are not trained sufficiently, they atrophy and the back muscles predominate - this can result in a classic hollow back, which is associated with back pain and deformations of the spine. These can also encourage a herniated disc after several years.
Overall, a balanced training of the abdominal and back muscles is desirable for everyone in order to avoid misalignments of the spine.
Exercise description of the reverse crunch
The athlete lies on his back with his buttocks on the floor. The legs are either stretched or bent at the knee - the latter makes the exercise more difficult. The arms are stretched out on the floor, the hands press against the floor at the level of the buttocks. The buttocks are slowly lifted off the floor so that you can slide a flat hand underneath. The head lies comfortably on the floor.
The movement must be performed slowly in order to achieve the greatest training effect.
Variations of the reverse crunch
In order to stress the lower abdominal muscles with increased intensity, the reverse crunch can also be performed while hanging. The athlete hangs on a pull-up bar like a pull-up and lifts his legs so that a right angle is created between the upper body and legs.The legs can be bent at the knee joints to reduce the intensity.
This exercise should mainly be done in a static form, which means that the user keeps his legs in the bent position as long as possible and does not make any jerky movements.
Another possibility of variation is to use an expander. This leads to increased stress.
Typical errors in execution
The most common mistake is the energetic use of the legs. Only an impulse from the legs is transmitted to the upper body, and the abdominal muscles are hardly stressed. For this reason, the exercise should be done slowly. So the training effect is also greater.
Workout Planning - This is how many sets you should do
Also with the reverse crunch, the classic 3x15 set can be performed, but you can also go to your limits with this exercise and do as many crunches within the 3 sets as your physical training condition allows.
Health assessment of exercise
The reverse crunch is highly recommended in health sports because it helps one Hyperlordosis to prevent. This is a misalignment of the spine that promotes the formation of a hollow back.
The exercise also helps to stabilize all of the core muscles, which is important for an upright posture.