The arm should end up six inches from the ground directly overhead.Brace the core and simultaneously lower the right leg and left arm toward the floor.Bend both knees at a 90-degree and raise the legs until the knees are directly vertical of the hips.Raise both arms straight up toward the sky.Begin by lying on the floor on your back.I would suggest trying both and seeing which you like better. *The two most popular attachment to use for Cable Crunches is the rope and the long straight bar. Slowly return back to the starting position and repeat.Then, crunch down, taking your shoulders down towards your thighs.Start with the torso completely upright.Grab the attachment*, pull it to the back of the shoulders (similar to a back squat) and sit down on your knees.Set up a cable machine at a height where the attachment can reach close to the floor.Photo Credit: Skydive Erick / Equipment Needed I can’t tell you how many times I’ve seen athletes almost have their face smashed by a Medicine Ball Slam bouncing much harder and rebounding much faster off the ground than they were anticipating. Let the ball slam into the ground, catch it off the bounce and repeat for the designated number of reps.įirst and foremost, test how ‘bouncy’ your medicine ball is before starting.Follow through with the arms and release the ball.Using the core, pull the body down – hinging forward at the hips.Grab a medicine ball and stand tall with feet roughly shoulder-width apart.Medicine Ball (it’s literally in the name).This creates a small added bonus to Suitcase Crunches. If you keep your feet uncrossed during the movement, your groin will be forced to stay engaged. (Feet and back should stay off the ground throughout the movement) Lower back to the starting position and repeat until all reps are completed.From the starting position, crunch up, bringing the knees and chest together above the hips (like a suitcase shutting).Torso should be leaned back at about a 30-degree angle. Legs should be almost straight, feet roughly six inches off the ground.Start by sitting on the ground, balancing on your butt with legs and back up off the ground.So, while they are technically up on their elbows and toes, all they’re really doing is straining the low back. The biggest mistake that I see with Front Planks is athletes holding the position, but not properly keeping the core engaged and just allowing the torso to slouch. Hold for the designated amount of time.Do not let the body slouch to the ground nor push the hips up high in the air.(As if you’re going to be punched in the stomach) Position your body in a straight line from the shoulders through the hips, knees and ankles.Elbows should be directly under the shoulders. Assume a push-up like position on your elbows and toes.Keeping your chin up and away from your chest will help in preventing this. The hands behind your head should only be there to support the head, not pull on it. Slowly return to the starting position and immediately repeat the exercise until all reps are completedĭo not pull on the back of the head when doing Crunches.Lift your shoulder blades off of the ground approximately 3 to 5 inches.Place your hands behind to head and keep your chin off you chest throughout the entire movement.Lay flat on your back with your knees bent to 90 degrees, feet off the ground.My goal was that no matter what equipment you have access to and no matter what your level of lifting experience is, one of the exercises will fit what you’re looking for. Some exercises are bodyweight exercises just like Reverse Crunches, others include basic equipment like a pull-up bar or a medicine ball.
I’ve tried to include as much variety in this list of alternative exercises as possible.
In this guide, I’m going to give you 14 of my favorite exercises that can be used to replace Reverse Crunches.
Whatever the reason, you’re in the right place. You may not be a fan of Reverse Crunches or maybe you just want to add some variety to your workouts. However, sometimes you may find yourself wanting an alternative exercise for Reverse Crunches. They work the entire abdominal area (especially the lower abdominals) and don’t require any equipment. Reverse Crunches are a simple yet extremely effective core exercise.
0 kommentar(er)
