If you’d like to see more core movements, make sure to check out the Core Section of our Exercise Library. What Are Cable Crunches Cable Crunches are an effective weighted abs exercise that target and improve the rectus abdominis and core. If you’re ready for a bit more of a challenge than Reverse Crunches, Hanging Knee Raises is a great option. By Robbie Wild Hudson This guide to cable crunches will show you everything to need to know to build great abs and an iron core.
It also puts less pressure on the spine than traditional. It also has the added benefit of improving grip strength and shoulder stability. The reverse crunch is a core strengthening exercise which works the abdominals (particularly the lower abs), as well as the obliques. Hanging Knee Raises is another core exercise that puts a heavy emphasis on the lower abdominals. Dead Bugsĭead Bugs are a similar core movement to Reverse Crunches, only less dynamic and with more of a focus on stabilization. Want more options? Here are 14 of my favorite alternatives for Reverse Crunches. If you want to work your core, this air bicycle maneuver is a great choice. Need an alternative exercise for Reverse Crunches? Here are a couple of suggestions that you may be able to use as a replacement. Targets: Abdominal muscles Equipment Needed: None Level: Beginner The bicycle crunch is an effective ab exercise, working not only the upper ab muscles, but also the deep abs and the obliques, or the ab muscles found on the sides of your torso. I like to include Reverse Crunches as part of a larger core circuit, combined with 2 or 3 other core exercises. Then, move more slowly and under control back to the start. Retrace back to the starting position (keep feet off the ground) and repeat.įocus on using the core to really lift the hips off the ground and drive the legs into the air at the top.Now, extend the legs and drive the feet straight up in the air – lifting the hips up off the ground.Lift the legs up six inches off the ground.Lie on the floor and hold a stable rack or weight behind your head. Keep your upper body completely flat, squeeze your glutes, and tilt your pelvis backwards to push your lower back into the ground. Start laying on your back with hands either out to the side or under the low back for support. Reverse Crunch - Exercise demonstration video and information for Olympic weightlifting - The reverse crunch is a variation in which the legs and hips move while the trunk is anchored. Step 1 Lie Down in Position Credit: Philip Date / Shutterstock No need for equipment except for a gym mat if you need some comfort.Hip Flexors (Iliopsoas, Rectus Femoris, Tensor Fasciae Latae).
It also trains the muscles in your back, for a full. Start lying on back with hands by sides and feet lifted off the ground at a 45-degree angle, toes pointed. Abdominals (Rectus Abdominis, Obliquus Externus Abdominis) Because this move asks you to balance, it effectively trains the deep transverse abdominis muscles in your core, Curry says. Well, that depends on the muscle you want to target, Glazer says.
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