![]() Return back to starting position, then repeat. Reverse to roll back down with control, then press feet out in front of you. Engage your core to “curl” your knees up to nose. Keep your head and shoulders on the mat the entire time. How to do it: Lie faceup, with hips and knees bent at 90-degree angles so shins are parallel to floor and hands are by your sides with palms down. Bring legs back up to starting position, then repeat, this time twisting your hips to the left. To do a reverse crunch, start by lying on your back, with your lower back, head and neck pressed into the floor. Return back to starting position, then keeping legs straight, lower feet to hover above the ground. Engage your lower abs to lift your hips straight up, then twist hips to the right. How to do it: Lie faceup on a mat with legs straight up in the air, arms flat at your sides so body forms an “L” shape. Bring legs back up to starting position, then repeat.Īlternating Corkscrew Reverse Crunch With Leg Lower Keeping legs straight, lower feet until they hover a few inches off the ground. Engage your lower abs to lift your hips straight up, then slowly lower them back down in a controlled manner. Try not to let your legs swing toward you think about stamping the soles of your feet to the ceiling. How to use this list: Perform each movement in the video below for 50 seconds with 10 seconds recovery before moving onto the next exercise. You already know that moves like crunches, planks, and hollow holds can get the job done, but reverse crunches utilize your lower body as resistance to better target your lower abdominal muscles even more.Īmber Rees, Barry’s Bootcamp instructor and cofounder of Brave Body Project, put together a circuit that incorporates four different variations of reverse crunches that you can add to your strength-training sessions or as a finisher after an easy ride. The key to getting a strong core is working all the major muscles that support your spine, not just the rectus abdominis (known as the “six-pack” abs). Our guide to the best cable machine exercises for your abs is split into three sections to suit all abilities and levels of experience with the machine. Whether you’re just going for a casual ride with friends or you’re training for the top step of the podium, a strong and stable core helps you maintain your position in the saddle for long periods of time. Many common core exercises can be adapted to use the cable machine to increase the difficulty, including crunches, the Russian twist and the reverse crunch. Here are four different variations of the move that you can add to your workout to build a solid core. Plus, practicing the reverse crunch in different ways can help you build a stronger core, which translates to more success on the bike. As it turns out, there are tons of ways you can mix up that move. If you thought adding a reverse crunch to your workout was the only way to mix it up, then think again.
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