Reverse Crunch 90/90: Video Tutorial & Exercise Guide
| Workout | Reverse Crunch 90/90 |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Reverse Crunch 90/90: Video Tutorial & Exercise Guide
Reverse Crunch 90/90: Step-by-Step Guide
- Step 1: Lie flat on your back with your arms by your sides, palms facing down. Bring your legs up so that your hips and knees are both bent at a 90-degree angle (the 90/90 position).
- Step 2: Engage your core by drawing your belly button towards your spine and lift your hips slightly off the ground while bringing your knees towards your chest.
- Step 3: Slowly lower your hips back to the starting position without letting your feet touch the ground. Keep your legs in the 90-degree angle throughout the movement.
- Step 4: Perform the movement in a controlled manner, using your core muscles to lift and lower your hips while avoiding any swinging or momentum.
- Step 5: Repeat for the desired number of reps, focusing on maintaining proper form and engaging your lower abs throughout the entire exercise.
Reverse Crunch 90/90: Overview
The Reverse Crunch 90/90 is a targeted core exercise that focuses on strengthening the lower abdominal muscles. By keeping your legs in the 90/90 position, you engage your abs while minimizing strain on your lower back. This makes it an excellent exercise for building core strength and stability.
The controlled movement of the reverse crunch engages the lower abs more effectively than traditional crunches, helping to improve muscle tone and endurance. It’s a great addition to any core workout routine for anyone looking to focus on the lower abs.
Reverse Crunch 90/90: Benefits
Reverse Crunch 90/90 is an effective exercise for targeting the lower abs. The movement specifically engages the lower portion of the rectus abdominis (six-pack muscles) and helps to improve core stability, which is essential for maintaining good posture and preventing injury.
This exercise also helps improve lower back strength and flexibility. By using your core to lift your hips off the ground, you reduce the involvement of your hip flexors, placing more emphasis on your abdominal muscles.
Additionally, Reverse Crunch 90/90 is a low-impact exercise that’s suitable for all fitness levels. It can be performed with just body weight, making it a versatile and accessible core exercise.
Reverse Crunch 90/90: Pro Tips & Advanced Techniques
Focus on slow and controlled movements to avoid using momentum. Engage your core fully by drawing your belly button towards your spine before each rep. To increase the difficulty, you can hold a light weight between your knees or add ankle weights to challenge your lower abs further. Ready to build core strength? Let’s crunch!
Reverse Crunch 90/90: Progression Plan
Beginner
Intermediate
Advanced
Reverse Crunch 90/90: Frequently Asked Questions (FAQs)
What muscles does Reverse Crunch 90/90 target?
+This exercise primarily targets the lower abs, but it also engages the entire core for stability. It can help improve lower back strength and flexibility.
Is Reverse Crunch 90/90 suitable for beginners?
+Yes, this exercise is great for beginners as it reduces strain on the lower back compared to traditional crunches. Start with fewer reps and focus on maintaining proper form.
How do I avoid using momentum during this exercise?
+Keep the movement slow and controlled, focusing on using your core to lift your hips off the ground. Avoid swinging your legs or using your arms to push.
How often should I include Reverse Crunch 90/90 in my routine?
+Incorporate this exercise 2-3 times per week as part of your core workout. It pairs well with other lower ab exercises such as leg raises or flutter kicks.
What common mistakes should I avoid?
+Avoid letting your lower back arch off the ground or using your legs to generate momentum. Keep your core engaged throughout the entire movement.
