The Suspended Reverse Crunch is a variation of the traditional Reverse Crunch exercise that is performed using suspension straps or a suspension trainer. This exercise targets the lower abdominal muscles, and also engages the arms and shoulders for stability.
How to perform
To perform the Suspended Reverse Crunch:1. Start by setting up the suspension straps at an appropriate height. Secure the straps to a stable anchor point, such as a door frame or a sturdy pull-up bar.
2. Adjust the length of the straps so that they are slightly above the ground and within reach while lying on your back.
3. Lie on your back facing the anchor point, with your hands holding onto the straps for support. Your arms should be fully extended and your legs should be lifted off the ground, knees bent at a 90-degree angle.
4. Engage your core muscles and press your lower back into the floor. This will help stabilize your pelvis and prevent excessive arching of the spine.
5. Slowly lift your hips off the ground by contracting your lower abdominal muscles. Focus on bringing your knees towards your chest, rather than swinging your legs up.
6. Pause briefly at the top of the movement, then slowly lower your hips back down to the starting position. Keep the movement controlled and avoid swinging or using momentum.
7. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
8. To increase the intensity of the exercise, you can straighten your legs instead of keeping them bent at a 90-degree angle. This will engage the lower abdominal muscles even more.
9. Remember to breathe throughout the exercise and listen to your body. If you feel any discomfort or strain in your lower back, stop the exercise and reassess your form.
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.