Many people avoid traditional abdominal exercises because of the back and neck pain they cause for beginners. It takes months of practice and training to learn how to perform them with the correct technique and achieve the desired results without pain.
Fortunately, there’s a safer and equally effective alternative: reverse crunches . This is a variation on classic abdominal exercises that reduces strain and tension in the aforementioned areas. It’s a perfect option if you’re just starting out with physical activity.
Reverse crunches are similar to classic abdominal exercises, but in this case, the legs and pelvis perform the active movement, while the back remains completely or partially static and supported on the floor.
By doing inverted crunches, you primarily train your rectus abdominis muscle, the muscle located in your middle that forms the famous ” six pack .” By including variations of this exercise in your routine, you can also activate other muscles, such as your transverse and oblique muscles.
The classic inverted crunch exercise is performed like this:
Lie face down on the floor with your legs bent, as if you were doing a classic abdominal exercise.
Place your arms at your sides, palms flat on the floor. Relax your shoulders and back, looking up.
Bend your knees and bring them toward your chest. Perform this movement without raising your back or moving your pelvis too much.
Tighten your abdominal muscles while doing this.
Hold this position for a second, then slowly return to the starting position.
Repeat this exercise 10 to 20 times.
Now that you know how to perform an inverted crunch, add it to your workout routine as an alternative to traditional exercises.
