Introduction
The “Reverse Crunch” is a popular exercise to train the lower part of the straight abdominal muscles (M. rectus abdominis). However, it is not recommended to use this exercise in isolation during training, but as a supplement to the Abdominal Crunch. The muscle training of the lower abdominal muscles is based on a well developed upper part of the straight abdominal muscles.
Which muscle is trained in Reverse Crunch?
The lower part of the straight abdominal muscle (rectus abdominis muscle) is trained.
The purpose of the Reverse Crunch
The Reverse Crunch is a complementary exercise to the Abdominal Crunch that trains the abdominal muscles and is often performed by athletes with the goal of forming a six-pack. The lower part of the straight abdominal muscles is particularly strengthened, but also a part of the oblique abdominal muscles, which have a stabilizing effect during the exercise. Functionally, however, strengthening the abdominal muscles is also important because they form the antagonist to the naturally stronger back muscles.
If the abdominal muscles are not trained sufficiently, they atrophy and the back muscles predominate – this can result in a classic hollow back, which is associated with back pain and deformation of the spine. After several years, these can also promote a slipped disc. Overall, a balanced training of the abdominal and back muscles is therefore desirable for everyone in order to avoid malpositions of the spinal column.
The athlete lies on his back, the buttocks lie on the floor. The legs are either stretched or angled at the knee joint – the latter makes the exercise more difficult. The arms are stretched out on the floor, the hands press against the floor at the level of the buttocks.
The buttocks are slowly lifted off the floor so that you can push a flat hand underneath. The head rests comfortably on the floor. The movement must be performed slowly in order to achieve the greatest training effect.
