REVERSE CRUNCHES
CORE • 1m 0s
The Reverse Crunch targets your hip flexors & lower abs. I highly recommend squeezing a foam roller or padded med ball between your legs to increase pelvic floor activation. And because your pelvis attaches to your lumbar spine, this also optimizes lower back positioning. Start with a lighter med ball and slowly build up from there.
First master the hip flexion component. With your knees bent at 90-degrees, slowly lower your feet to the ground while keeping your lower back flattened to the floor. Then add a posterior pelvic tilt at the top to get after those low abs. Lift your hips off the ground as if pouring a glass of water towards your head. Press your arms underground for maximum stability.
You can also grab onto heavy weights placed behind your head. This will improve your leverage and allow for a more sustained muscular contraction. You must use a slow & controlled tempo for best results.
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