Crunches are a classic muscle-building exercise. With that, there are several types of reverse crunches, each with the ability to challenge the muscles of the upper body in a unique way. And if you're looking for some variety in your crunch routine, then consider these two variations.
What's a reverse crunch?
As you can imagine, some types of reverse crunches have you facing away from the floor instead of look at this. Other variations start you in a different position. And to do so, check this out. Reverse crunches are especially effective for working the abdominal and back muscles. Experts recommend them for total upper body strength conditioning.
The reverse crunch
A particularly effective exercise for strengthening the triceps and engaging the back and abdominal muscles. To do it, start by sitting on the floor with your knees bent and your hands on the floor below your shoulders. Push off the floor by straightening your upper body and arms so that your shoulders are directly over your hands. With your hips pushing your body up, straighten your legs so that your body is supported only by your hands and heels. Now hold this position for a few seconds and slowly lower your body until your buttocks touch the floor. Try a few reps at first, with the ultimate goal of doing several sets of 8 to 15 reps.
Reverse full-body bend
This variation of the reverse crunch works the entire upper body and also provides a workout for the lower body. To get into the action, start with your body straight and your arms bent, keeping an inch or two off the floor, as the midpoint of a regular push-up. Push your buttocks up and toward your feet, making sure your knees don't touch the floor. Keep your hands flat on the floor so that at the end of the movement, you are holding your arms out in front of you. To end, return to the starting position. It is recommended to do a few sets of 6 to 12 repetitions.