Introduction
The reverse crunch is another well-known exercise for training the abdominal muscles in addition to the lateral push-ups and the abdominal crunch. This exercise specifically contracts the lower part of the straight abdominal muscles, but there is currently no scientific research available. It is known that the individual parts of the straight abdominal muscles can be contracted in isolation. The reverse crunch requires a certain amount of movement coordination and beginners should prefer the abdominal crunch to this exercise. The use of the expander makes the exercise considerably more difficult, and therefore only trained athletes should choose this form of exercise.
Muscles involved
- Straight abdominal muscle (M. rectus abominis)
to the musculature overview
- Delta muscle
- Upper arm flexor
- Upper arm extender
- Large Pectoral Muscle
- Straight abdominal muscle
The athlete lies on his back, upper body and legs form a right angle. In the starting position the buttocks are actively pressed against the floor. The arms are stretched out and are at the sides of the body.
The expander runs over the soles of the feet, the ends are wrapped around the wrists. During the contraction the buttocks are raised and lowered again. As already described above, movement is made considerably more difficult by the use of the expander and inexperienced athletes should therefore avoid using the expander. The movement should be carried out on a soft surface (gym mat), for problems in the area of the lumbar spine, a rolled towel is a good choice.
