Did you know that you could work your stomach and abs simultaneously with the cross leg reverse crunch?
The lower abdominals and obliques benefit from the crossed-leg reverse crunch exercise. Crossing one’s legs while doing this exercise promotes muscle balance on both sides of the body.
Balance helps one achieve better form, especially when performing these exercises.
And the beauty of the reverse crunches is that you only need a simple mat to lay on and determination to do it. Here is more about cross leg reverse crunch.
WHAT IS THE CROSS LEG REVERSE CRUNCH?
The cross leg reverse crunch is an exercise which improves the strength of the lower abdominal muscles and oblique.
You perform it by crossing one leg over the other throughout the exercise. This ensures that the muscles on both sides of the body work simultaneously.
HOW DO YOU DO A CROSS LEG REVERSE CRUNCH?
There are two steps in doing a cross leg reverse crunch. It is easy and convenient because you can perform it at home.
Here are the two steps:
- Knees bent, feet on the floor, lie flat on your back. One knee should be crossed over the top of the other, and the ankle crossed over the top of the other.
- While maintaining the cross-legged position, curl your pelvis toward your chest and lift your legs as near as possible to your chest. Pause for a while and return to your starting position.
These are the two distinct steps of doing a cross leg reverse crunch/
WHAT ARE REVERSE CRUNCHES?
The rectus abdominis, or “six-pack” muscle, is predominantly targeted during this core challenge known as the reverse crunch.
It is a slight variable of the cross leg revere crunch but targets the same muscles.
In just minutes, you can master this basic workout, making it suitable for both beginners and more experienced fitness enthusiasts. Increase the amount of sets and reps to keep things interesting.
You build your physical stamina with more reps over time.
HOW TO DO A REVERSE CRUNCH
In order to conduct a reverse crunch correctly, these are the steps.
- Your knees should be bent 90 degrees and your feet should be flat on the floor. Keep your elbows close to your sides and your hands facing down while you do this.
- Exhale and tighten your abdominal muscles. Lie on your back with your knees bent at a 90-degree angle to the floor. Throughout the action, keep your knees bent at a 90-degree angle.
- Knees should be tucked in towards your face, but not so much as to lift your mid-back off the mat. Lifting your hips and lower back off the ground is a good sign.
- Slowly drop your feet back towards the floor until they touch the ground, then hold for a moment.
- Perform at least 10-12 reps. Start with one set and work your way up to more sets and reps as your strength improves.
In addition, the simplicity of doing a reverse crunch exposes you to improper form. It is the same loophole there is when doing a cross leg reverse crunch.
Therefore, ensure you do not do these mistakes when performing it in order to get the most out of the reverse crunch.
Dropping the knees too quickly is a common mistake people make when performing this exercise. The risk is that it results in hyperextension of the lumbar spine
Secondly, failing to press your calves firmly enough into the foam roller is a big mistake you could make. The foam roller should be positioned directly under your knees before you squeeze it.
As a result, you should be able to move with greater control and stability – stabilize your lumbar spine, and contract your abs more effectively.
Nonetheless, the movement can be performed without a foam roller, but it is more effective when it is done with it.
DO REVERSE CRUNCHES REALLY WORK?
You target all of your abdominal muscles with the cross leg reverse crunch.
The rectus abdominis—the huge muscle that gives you a six-pack—is the major mover.
In reality, the rectus abdominis is a single muscle with six or possibly eight distinct fibers. Yet, reverse crunches target all major muscle groups, but the lower body gets a special workout.
In addition, they stabilise the spine by working obliques and tranverse abdominis found deep in the abdomen.
BENEFITS OF REVERSE CRUNCHES
The benefits of a reverse crunch are similar to those of a standard crunch. But it is less taxing on your spine. Here are five benefits of this workout.
A STRONGER RECTUS ABDOMINIS
The rectus abdominis (the “six-pack”) is the primary muscle group targeted by the reverse crunch. This muscle mostly aids in the flexion of your lumbar spine and trunk.
REDUCES THE STRAIN ON YOUR NECK.
Pulling your neck forward with your hands when doing sit-ups and crunches is common. The reverse crunch protects your neck by keeping your head firmly planted on the ground.
EASY ON YOUR BACK
Your spinal discs are less likely to be damaged if you limit how much your spine bends forward while doing crunches. And reverse crunches cushion your spine from injury because they don’t strain your back like standard crunches.
WORKS OTHER CORE MUSCLES
The transverse abdominis, a deep abdominal muscle, and the external obliques are also worked during reverse crunches.
THEY ARE EASY TO PERFORM
The setup process is straightforward as reverse crunches require nothing more than your own body weight. In other words, you can perform them whenever and wherever you like.
WHAT MUSCLES DOES REVERSE CRUNCH WORK?
Due to their focus on the lower abs, reverse crunches effortlessly work and tone the rectus abdominis.
They are popularly known as ‘six-pack’. And for them to pop, the exercise regimen works the core muscles hard enough.
Normally, working the lower muscles is difficult but reverse crunches make it easy to work these muscles.
WHAT IS A SINGLE LEG REVERSE CRUNCH?
A single leg reverse crunch is a simple exercise targeting abdominal muscles. It is done on a mat spread on the floor.
You perform it by lifting one knee towards your body at a time as you crunch your abdominal muscles. The lower and upper abdominal muscles work extensively with this exercise.
The cross leg reverse crunch is a great exercise to strengthen your abdominal muscles. And the good thing about this workout is that it need no special equipment. Just you and a mat!