Start by doing the reverse push-up – an effective six-pack abs workout

January 12, 2023 admin 0 Comments

If you haven’t done a reverse crunch yet want to work your way up to six pack abs, this is probably the missing ingredient. Find out everything you need to know about reverse crunch below.

The reverse crisis is Effective exercise which target the abdominal muscles, but somehow most people fail to do. Don’t be like most people.

How to do a reverse crush

As with most sit-ups, you’ll only need to lie flat on the floor, or a floor mat, to be able to do the reverse push-up.

Lie on the floor mat with knees bent at a 90-degree angle. Your feet should be flat on the floor and your arms should be straight near the side of your body.
This is the initial position.
Brace your torso and lift your feet off the ground by bending your hips and bringing your knees toward your chest.
Continue to lift your legs slightly until your lower back is just off the mat, but your middle back is still touching the floor.
Keep your head straight with your spine at all times. The arms and hands should be parallel and next to your body.
Slowly lower your feet to the starting position.
That’s one rep.

You can make the exercise more challenging by keeping your feet off the ground at all times. This will keep your abdominal muscles under pressure for the duration of the exercise. If you keep your legs straight as you come down, this also adds another layer of difficulty to this exercise and you aim to lift your legs up rather than bring your knees up toward your chest.

target muscles

This exercise only targets your abdominal muscles.

The rectus abdominis is also known as the six-pack muscle. The reverse crunch will target what are commonly referred to as your upper and lower abs.

Mistakes must be avoided

A common mistake people tend to make with this exercise is Use momentum. As is common with other abs exercises, you need to avoid using your body’s momentum to help you raise your legs. If you are unable to perform the exercise, do regular crunches as it is an easier variation of the reverse exercise.

A sign that your abs aren’t strong enough if you are Your back is arched. This is common when you lower your legs back to the initial position and can leave you vulnerable to injuries.

If you choose to do the advanced version of the reverse pushup, without your feet touching the floor and with straight legs, check out the video below by Jeff Cavalier Learn more mistakes to avoid and how to fix them.

Benefits

The biggest benefit of this exercise is that it targets the rectus abdominis muscles Six pack abs The primary function of this muscle is to flex your torso and spine. However, just working out won’t give you six pack abs, because what you eat is more important than any exercise.

How to get rid of fat and completely transform your body

Compared to some other abdominal muscle exercises, such as regular push-ups, reverse exercises Takes pressure off your neck. Some people use their hands to lift their torso when doing regular sit-ups, which puts too much pressure on the neck. By doing the push of your legs toward your body, you are more likely to use your abdominal muscles than any other muscle in your body to perform the movement.

The same can be said about your back muscles. Flexing the spine during traditional crunches can be harmful According to this study And the reverse crunch can be modified to flex your spine less than the traditional crunch.

For ease of preparation, this exercise can be It has been performed just about anywhere.

Disadvantages of the reverse crisis

Now that you know the benefits, you should also keep in mind the downside of this exercise.

Unfortunately, this isn’t the most complete workout you can do. The reverse crunch targets your obliques, barely the side of your abs, which is the muscle responsible for twisting your torso.

How many reps and sets?

Reverse sit-ups should be added to your regular training routine. As you’ve discovered, this isn’t the answer to having a six pack, but it will help you get closer to your goals.

As part of your core training, you should aim to do this 3 sets of 12-20 repetitions from the reverse crisis.

If it’s too difficult, cut back to two sets and more rest between sets. If it’s too easy, you can add a resistance band to make the exercise more difficult.