The reverse crunch with hands holding onto a weight above the head. This exercise targets the lower abdominal muscles.
Video Instructions on how to to a Reverse Crunch
Reverse Crunch with Overhead Weight:
Muscles Targeted:
- Rectus Abdominis (lower abs)
- Obliques
Equipment Needed:
- Exercise mat
- Weight (dumbbell, medicine ball, or any other weighted object)
Instructions:
- Setup:
- Lay flat on your back on an exercise mat.
- Hold a weight with both hands above your head, fully extended.
- Starting Position:
- Legs should be extended straight out in front of you.
- Keep your arms straight with the weight directly above your head.
- Engage your core muscles.
- Execution:
- Inhale and slowly lift your legs towards the ceiling, keeping them straight.
- Simultaneously, lift your upper body off the ground, bringing the weight towards your feet.
- Contract your lower abdominal muscles to lift your hips off the floor.
- Top Position:
- Hold for a moment at the top of the movement, ensuring your lower back is pressed into the mat.
- Lowering Phase:
- Exhale and slowly lower your legs back towards the ground, maintaining control.
- Lower your upper body back to the mat, returning the weight above your head.
- Repeat:
- Complete the desired number of repetitions.
Tips:
- Focus on the controlled movement rather than speed.
- Keep your lower back pressed into the mat to avoid excessive arching.
- If you feel strain in your neck, you may want to support your head with your hands, but be careful not to pull on your neck.
Repetitions and Sets:
- Start with 2-3 sets of 10-15 repetitions, and adjust as needed based on your fitness level.
Note: Before starting any new exercise program, especially those involving weights or resistance, it’s advisable to consult with a fitness professional or healthcare provider, especially if you have any existing health concerns or conditions.
