![]() ![]() To do reverse crunches with them, you need to attach one end to a good anchor and loop the other end around your ankles.Īfter that, you simply do the same movement as before but with the added resistance. Resistance bands are elastic loops that create tension as you stretch them out. Together with the benefits, this makes ankle weights one of the top choices for doing reverse crunches with weights.Ĭheck our list of the best adjustable ankle weights 3. That being said, many people will find this type of weight more than challenging enough for reverse crunches. The main potential downside is that ankle weights do not have the highest weight limits compared to many of the other options on this list. More general benefits of ankle weights are that they are relatively budget-friendly, can be used in other exercises, are compact, are easy to take with you, and are easy to store at home. This is great for starting out and progressing in exercises like reverse crunches where the target muscles are not that strong. ![]() That also means you can’t drop them.Īdditionally, many ankle weights are adjustable in relatively small weight increments. For reverse crunches, the great thing about these is that you don’t have to hold or clamp anything. Both in the gym and at home.Īnkle weights are simply ankle straps with extra weights. This is not necessarily bad but could distract you from really working your lower abs.ĭumbbells are a decent option for weighted reverse crunches but at the same time, you will likely prefer one of the other options on this list. Next, you have to engage your hip adductors (inner thigh muscles) a good amount during dumbbell reverse crunches. The main downside of that is that you could potentially drop the dumbbell which will definitely not be comfortable. To do this reverse crunch variation you have to clamp a dumbbell between your two legs. When it comes to the exercise itself, dumbbells are usable but not ideal. Mostly because basically every gym has a variety of dumbbells available. Dumbbell reverse crunchĭumbbell reverse crunches are generally the most popular option on this list. Luckily, there are still a few equipment options that allow you to do this. The main challenge with making this exercise weighted is that you have to “hold” the resistance with your feet. I hope this information has been helpful to you and that it will encourage you to work on strengthening your core and abs.Reverse crunches are an effective movement but you may need weights to make them challenging enough. It’s a great way to target your abdominal muscles and improve your balance and coordination. We hope that you’ve enjoyed learning more about the reverse crunch exercise. Conclusion – Benefits of the Reverse Crunch The abdominal muscles contribute to this group of muscles as well as other back muscles such as the latissimus dorsi and erector spinae. The core muscles are the muscles that connect your upper body to your lower body. They help with posture, balance, stability, power, and many other functions. Your core and abs are important for every single movement you make with your body. ![]() Your Core and Abs are Important for every Single Movement you make with your Body In addition to these movements, the internal obliques also assist in extending your spine backward. They also flex your torso forward and laterally flex it to the opposite side. The internal obliques are located on the side of your body, and they help rotate your trunk. They help to rotate and flex the spine, bend the torso sideways, twist it, and flex it laterally.īenefits of the Reverse Crunch – Internal Obliques.External obliques are muscles that run along the sides of your torso.Benefits of the Reverse Crunch – External Obliques These muscles are important for stabilizing the spine and pelvis during movement, especially when you’re lifting heavy weights or doing exercises such as sit-ups. They act as a corset, compressing the abdomen and helping prevent it from bulging out beyond its normal contour. The transverse abdominal muscles are located deep to the rectus abdominis. Benefits of the Reverse Crunch – Transverse Abdominis The upper layer has fibres running in parallel with each other this part isn’t visible because it lies deep within your abdominal area instead of on top like its counterpart (see below). The rectus abdominis is covered by a sheath of connective tissue called fascia and it splits into two layers as it goes toward its insertion at each hip bone (iliac crest).
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