With a little determination, you can build great lower abs with the reverse crunch exercise. This article and video will show you how.
It will additionally provide you with two other great lower abs exercises for your workout. These movements were chosen and explained by Jeremy Ethier.
Build incredible lower abs with the Reverse Crunch
“When it comes to knowing how to get six-pack abs, you can’t overlook your lower abs as they are key to getting well-developed six-pack abs. But as you probably know by now, bringing out the lower abs is no easy task.
“And while nutrition plays a huge role in flattening your lower abdomen, you can actually build your lower abs to make them appear more visible and defined. That’s why I’m going to show you 3 of the best exercises for lower abs that you can do. you can incorporate into your next intense lower abs workout.If you have been undergoing a post workout lower abs workout with no results to show, then you need to watch this video.
Upward exercises are best for lower abs
“Now, first of all, for those who say upper and lower abs can’t be selectively targeted, the research clearly indicates otherwise.”
“In fact, several EMG analyzes have concluded that ‘downward’ abdominal exercises will preferentially target the upper abdominals while ‘upward’ abdominal exercises will preferentially target the lower abdominals. So, if you want to build your lower abs more effectively, you need to choose the best abs exercises.
Build Lower Abs with the Reverse Crunch
“And one of the best lower abs exercises is the reverse crunch. However, most people don’t perform it in a way that actually works on the lower abs. One mistake I often come across is that a lot of people would swing their legs up and down aimlessly.What this does, essentially, is turn the reverse crunch into a hip flex exercise.
Appropriate shape for Reverse Crunch
“If you want reverse crunches to target your lower abs, you need to maintain a posterior pelvic tilt before initiating the movement, then just focus on rolling your pelvis toward your shoulders.”
“Visualize the lower abs working as you perform each rep while avoiding the use of momentum. Next you will want to progress this lower abs exercise for best results, which can be done by adding a weighted ball between your knees and/or performing the exercise in decline.
Supplementary – Hanging Leg Lift
“The second exercise that should be included in your lower abs workout is the hanging leg raise. As with reverse crunches, its effectiveness at targeting lower abs depends on how you perform it.
Proper form for the hanging leg lift
“When not done correctly, it can also quickly become a dominant hip flexor movement. Again, you should maintain a posterior pelvic tilt before beginning the movement by contracting your core and pushing your hips in the front.
“Again, here you’ll just want to focus on rolling your pelvis towards your shoulders rather than just swinging your legs up. This helps ensure you’re targeting the lower abs. These can be suspended from a bar and then progressed by adding weight between the feet.Alternatively, these can be facilitated by doing them on a captain’s chair leg raise or performing them with the knees bent at the start.
Deployment of the abdominal wheel
“The last exercise for lower abs – also one of the best exercises for lower abs – is the ab wheel roll-out. And of course, its effectiveness depends on its proper execution.
Appropriate form for abdominal wheel deployment
“Before performing this exercise, you want to move into a posterior pelvic tilt with the thought of pulling your navel into your spine and pushing your hips forward. This will allow you to have a slight bend in your spine.
“Not only will you be better able to engage the lower abs, but you will also put your lower back in a more secure position during deployment. Then, as you roll up and back, make sure you don’t cheat by bending your knees on the way back. The hips should not move back further than where they started with each repetition.
The importance of form
“I hope you could see that when it comes to getting lower abs and a well-defined six-pack, you not only have to choose the right exercises, but you also have to make sure you’re doing them right. optimal way.”
“That, along with implementing the right nutrition plan, will be key to losing body fat and building those coveted abs.”
Video – Building Incredible Lower Abs with the Reverse Crunch
How to increase breast size and strength
Best way to train chest for hypertrophy (muscle mass)
3 tips for bigger breasts
Upper Chest Exercises Ranked (Best to Worst)
9 Best Dumbbell Chest Exercises
Abdominal and core muscles
Your core is the center of your body and helps you maintain balance, stability, and posture.
A strong core allows you to lift heavy objects without getting tired. We are now discussing the muscles that form the abdominal region: the rectus abdominis (the “six-pack”), the external obliques, the internal obliques (which run diagonally across your abdomen), and the transverse abdominals (the deepest layer of muscle that wraps around your waist like a corset).
Lowering the Abs with the Reverse Crunch – Rectus Abdominis
The rectus abdominis is the longest and most superficial of the abdominal muscles. It comes from the six costal cartilages, the four lower ribs and the sternum. It inserts on the pubic symphysis and the xiphoid process.
The rectus abdominis is divided into two parts:
- The upper or rectus abdominis muscle which originates at every fifth costal cartilage (the lowest rib) and extends to its attachment on either side in an oblique line extending across both iliac crests . This part of this muscle is used to flex or lean your torso forward when you lean forward.
- The lower part of this muscle called fascia transversalis attaches below your umbilicus to form a sheath for other muscles in front and behind your abdomen, including the transversus abdominus, internal oblique, and external oblique; all together forming an anterior wall which supports the organs within from falling forward.
Lowering Abs with Reverse Crunch – External Obliques
These muscles are on the side of your abdomen and help you flex, turn, and bend to the side.
Lowering Abs with Reverse Crunch – Internal Obliques
The internal obliques are located on the side of your abdomen and are responsible for twisting and bending the trunk.
They also help bend your body to the side, as well as rotate it. They’re located below the external obliques, so when you’re working out or playing sports, you’ll want to make sure both sets of muscles are getting enough attention!
Lowering the abs with the Reverse Crunch – Transverse Abdominis
The transverse abdominis is a deep muscle that connects to the lumbar vertebrae, pelvis and ribs. It helps lift your legs off the floor when doing crunches, it helps lift your torso off the floor during a crunch, and it also helps you twist your hips from side to side.
Core muscles are an important part of a healthy and balanced body. They help you stand up straight and walk with confidence, which can be especially helpful if you suffer from back pain or other chronic posture-related conditions.
Use the exercises in this article, perform them correctly as part of a structured periodized strength and conditioning program, and you will improve your core strength and lower abs.
#Build #Incredible #Abs #Reverse #Crunch #Special #Exercises #BOXROX