The Negative Crunch is a challenging variation of the traditional crunch exercise that requires the individual to focus on the eccentric (lengthening) phase of the movement. This exercise is effective for targeting the abdominal muscles and building core strength.
How to perform
To perform the Negative Crunch, follow these steps:1. Lie flat on your back on a mat with your knees bent and feet flat on the floor.
2. Place your hands behind your head or cross them over your chest.
3. Engage your core muscles by drawing your belly button towards your spine.
4. Slowly curl your upper body off the mat, lifting your shoulder blades off the ground.
5. Hold this position for a second before slowly lowering back down to the starting position.
6. Focus on controlling the descent and resist the urge to allow gravity to pull you back down quickly.
7. Aim for a slow and controlled movement throughout the exercise.
8. Repeat for the desired number of reps, ensuring that you maintain proper form and engage your core muscles throughout.
It's important to note that the Negative Crunch should be performed with proper form to avoid straining the neck or lower back. As with any exercise, it's recommended to start with a lighter intensity and gradually increase as you become more comfortable with the movement.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.