It helps strengthen your core, shoulders, and hips while helping to protect your spine and reduce the risk of injuries. ‘Tuck your chin into your chest or keep your gaze on one spot on the ceiling to avoid neck strain,’ Frazier says. The side plank is one of the easiest ways to work your oblique muscles. You’re jerking your head forward at the top of the move Bend your knees at 90 degrees and lift your feet up so. ‘Try to imagine you’re squashing a grape under your lower back so as not to put excess pressure on your spine,’ suggests Frazier. How to: Lie on your back, arms by your side with palms facing down to help create balance needed for the lift. And, yes, it’s supposed to burn.ĪVOID IF: You’re pregnant, as this exercise causes compression in the abdomen Reverse crunches form issues to watch out for You’re arching your back The slower you do it, the harder and more effective it is. ‘You can also straighten your legs at the bottom of the move – but don’t let your feet touch the ground.’ ‘For a more advanced version, you can extend and hold your legs up straight at the top of the move,’ says Frazier.
#REVERSE CRUNCH PULSE HOW TO#
Remember, it’s your abs doing the work here – don’t rock backwards and forwards and allow momentum to carry you. How To Do The Reverse Crunch Master The Medicine Ball Crunch To Work Your Abs The Best Abs Workout: Circuits For Upper Abs, Lower Abs, And Obliques And Core Bicycle Crunch Variations Standing bicycle crunch This is an easier version of the exercise that mimics the movement of the bicycle crunch, but from a standing position. Breathe in as you crunch and out as you lower down. Tap your toes lightly to the floor at the bottom – don’t rest your weight on them – before going into rep number two.Pause at the top, then slowly reverse the move to come back down, touching one vertebra to the mat at a time. Drawing your belly button to your spine to engage your abs, pull your knees towards your chest to lift your hips off the floor.‘If you have lower back issues, you can place your hands underneath your lower back for added support,’ Frazier says. Keep your hands by your sides with your palms pressing into the ground.Start lying on your back and lift your legs, bending your knees to 90°.
0 kommentar(er)
