![]() ![]() And because it doesn't require as much spinal flexion as a regular crunch, it can be less stressful on your spinal discs. Then slowly pedal them in the air, alternating as if riding a bicycle. Raise your shoulder blades off the ground and lift your legs off the floor, and bend knees to 90°. The bicycle crunch is a no-equipment, beginner-level ab exercise that you can do anywhere. It works the lower core muscles, the transverse abdominis, which can be hard to isolate. Lie on your back with your knees bent, and feet flat on the floor. Is the reverse crunch bad for your back? No in fact, reverse crunches strengthen your core muscles to help support your back and prevent injuries.Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips. However, those who are pregnant or have recent injuries should stay away from this exercise. Pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor. This exercise incorporates both trunk rotation (side-to-side motion) and flexion (the ability to bend forward). Who can do it? The reverse crunch is relatively easy to perform and suitable for beginners, as well as those at an advanced fitness level, Wickham says. To do a bicycle crunch correctly, lie on your back with your hands behind your head (elbows out wide) and rotate your torso as you touch your elbow to your opposite knee, all while your legs move in a pedaling motion.It also works your obliques and your transverse abdominis (another deep core muscle). Physiologists, personal trainers and physical therapists are quickly moving away from the traditional crunch as an ab exercise, as there's a strong association between the move and back problems such as herniated discs. What muscles does the reverse crunch work? "The reverse crunch primarily works the rectus abdominis," Wickham says, referring to the technical name of the "six-pack" muscle that runs along the front of your midsection. Experiencing back pain while doing crunches could be a precursor to a serious injury. What is the reverse crunch? The reverse crunch is an abdominal exercise in which you use your core muscles to lift your hips and lower back off the ground. ![]()
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