Typical reverse crunches suck!
The reason they suck is that for half of the movement the weighted resistance falls off.
So I’m going to teach you a form of the reverse crunch (or weighted lying leg/hip raise) that generates resistance through 100% of the range of movement.
The purpose of reverse crunches is to work the lower abs a little more.
Note that you cannot ISOLATE the lower abs with any movement. However, we can place a little more emphasis on them with exercises like these.
So if you want FULLY developed abs, watch and read below.
Lying on a bench, have your lower legs hang off the edge.
Place a dumbbell between your feet.
Grab the sides of the bench for support.
Raise the legs by flexing the hips. There should be a bend at the knees throughout.
The bend should reach a 90 degree angle at the top of the rep.
The top of the rep is when the upper legs are perpendicular to the floor.
The typical form for reverse crunches is to bring the knees up to the chest. However, going past the point I have recommended means that the resistance falls off and the exercise becomes ineffective.
The form I am recommending also involves more range of motion at the bottom. This helps to really involve the lower abs more than traditional reverse crunches.
If ever the words, ‘FULL MUSCULAR CONTROL‘ are relevant, it’s when training the abs. Make sure the abs are doing the work on both the positive and negative parts of the rep. If this means lightening the weight, do it.
It should take 1-2 seconds to lift, and 2 seconds to lower the weight.
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