Reverse crunch twist1/9/2024 ![]() This position deactivates the rectus abdominis, emphasizes the hip flexors, and may strain your lower back. ![]() Common error: arched low backĪrching the lower back is a common error when performing ab exercises. Perform 3 sets of 10–15 repetitions as part of your fitness program.įor an excellent breakdown on the double crunch, check out this video.Reverse the movement until your shoulders and back are on the floor and your feet are flat on the ground.At the top of the repetition, your forehead should be around 6 inches (15 cm) from your knees. As you raise your knees, lift your head and shoulders off the floor and raise your chest toward your knees.Slowly raise your knees until your thighs are just past 90 degrees with the floor.Each repetition should begin from this braced position. Your lower back should gently flatten on the floor. Brace your core by engaging your abdominals and visualizing your lower ribs slightly moving toward your pelvis.Alternatively, you can cross your arms on your chest. ![]() Begin on your back with your knees bent, feet flat on the floor, and hands placed alongside your head with your fingers gently touching the side of your head.You can do a basic double crunch by following these steps: The standard crunch and the V-up are two variations that decrease or increase the intensity, respectively. Additionally, you can modify the difficulty depending on your fitness level. The double crunch is relatively easy to learn. Studies suggest that it’s superior to other popular ab exercises that rely on equipment. The double crunch strengthens multiple core muscles and requires no equipment, though a yoga mat may be helpful. In particular, research suggests that the upper and lower rectus abdominis muscles are heavily targeted in abdominal crunch and bent-knee sit-up exercises, which are similar to the double crunch ( 1).įurthermore, additional research found that abdominal crunches better activate the rectus femoris compared with similar exercises using the Ab Lounge device ( 2).Īlthough standard abdominal crunches don’t involve bringing your knees to your chest, both the standard and double crunches involve flexing your torso, making them comparable exercises in terms of rectus abdominis activity.įinally, an obvious benefit is that this exercise requires minimal to no equipment. The benefits of the double crunch involve strengthening your overall core musculature. The double crunch targets a range of musculature in your core, including the following: You don’t need any special equipment, although you might consider a yoga mat or other soft surface for comfort. The double crunch is an effective way to contract the entire length of your abdominal muscles and hip flexors with a single exercise. In a nutshell, you lie on your back with bent knees and bring your knees toward your chest as you crunch your torso up to meet them. The double crunch is an abdominal exercise that combines the standard abdominal crunch with the reverse crunch. ![]()
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