Variations of the Reverse Crunch
In order to load the lower abdominal muscles with increased intensity, the reverse crunch can also be performed while hanging. The athlete hangs from a chin-up bar, as in a pull-up, and lifts the legs to create a right angle between the upper body and the legs. The legs can be angled at the knee joints to reduce the intensity.
This exercise should be performed mainly in static form, meaning that the user keeps the legs in the bent position as long as possible and does not make any jerky movements. Another possibility for variation is to use an expander. This causes increased stress.
Typical errors during execution
The most common mistake is the swinging use of the legs. Only one impulse from the legs is transferred to the upper body and the abdominal muscles are hardly stressed. For this reason the exercise should be performed slowly. This also increases the training effect.
Training planning – How many sentences should you make
The reverse crunch is also a classic 3×15 set, but even with this exercise you can go to your limits and make as many crunches within the 3 sets as your physical training condition allows.
Health evaluation of the exercise
The Reverse Crunch is highly recommended in health sports as it helps to prevent hyperlordosis. This is a malposition of the spine that promotes the development of a hollow back. The exercise also helps to stabilize the entire trunk muscles, which is important for an upright posture.
