The reverse crunch is the second abdominal exercise to master.
It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can’t separate upper from lower and the obliques do a lot of the work in this exercise.
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in to 90 degrees with the calves parallel to the floor and your feet together.
3. Contract the abs to curl the hips off the floor.
4. Lower in a slow and controlled fashion and repeat for 12 reps per set.
5. It’s a very small movement — use your abs to lift your hips rather than swinging your legs to create momentum.
This may feel almost impossible to do at first, but you will learn to contract the abs properly. Then it may feel impossible to hold it at the top and lower the hips slowly. Don’t get discouraged, being fit is about consistent effort. You must exercise in some fashion every day of your life to remain fit. Making exercise a habit makes it easier and produces greater results with fewer injuries. The week-end warrior will be the guy who suffers the injuries and delays in his progress.
Abdominal strength prevents back, groin, and leg injuries. Get your abs in shape before engaging in more strenuous activities.