Reverse Crunch is Very Effective Lower Abdominal Exercise
Watch Reverse Crunches Exercise Video
Reverse crunch is the best lower abdominal exercise. This exercise can be done almost everywhere – home, gym, park etc. For this exercise you only need flat surface.
How to do reverse crunches
Lie face up on the floor with knees tucked over your hips (a 90-degree angle). Insure your waist lies firmly on the floor, this is the position where your waist and lower back can’t be hurt.
Tip: How to push your waist to the floor?
1. The more effective and more difficult way is to lift your head and shoulders (hands behind the neck, don’t cross fingers) – you will feel how your lower back is going down and your waist fits to the floor.
2. The easiest way (I recommend this to the beginners) is to put your hands under your buttocks. Again when your bottom is lifted your waist fits to the floor.
While you become more familiar with this lower abdominal exercise you will start to prefer the first way, because you have bigger control over your body and you tightened not only your lower abdominal area but also your upper abdominal muscles.
The movement:
Lift your buttocks and hips to the ceiling, try to hold in the upper position for a second and lower your lower body. Do as many repetitions as you can.
I like to do 20 repetitions, but don’t become upset if you can do only 2 at the beginning. I remember when I started with abdominal exercises I was miserable 
The proper breathing:
Breathing is very important when you do exercises, because muscles need oxygen in order to perform exercises. The rule is that you exhale when the difficult part of the exercise is and you inhale when the easy part is.
Breathing while doing reverse crunches
Breathe in before starting with reverse crunches. Lift your buttocks and legs and breathe out. Lower your buttocks and legs and breathe in. At the beginning I recommend breathing very noisily so you can here and control your breathing.
Posted on October 9th, 2008 by fitness
Filed under: Abs exercises
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