![]() Continue rolling out until your spine and pelvis (hips) contact the mat and your knees are positioned directly over the your hips with a 90 degree bend with your lower leg. Step 3ĭownward Phase: Gently inhale and lower your spine back towards the mat in a controlled fashion, moving your upper thighs backwards until they are positioned directly over your hips. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Avoid any change in the angle of your knees during the roll-up. Upward Phase: Exhale, contract your abdominal, core and hip flexor muscles and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head (your hips and pelvis should move towards your rib cage). Gently exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. Repeat incline bench reverse crunches as many times as you can.Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. ![]() ![]() Hold for a second and then go back to the previous position.Lift your upper body part by using your abs.Now carefully hold a weighted plate with your hands over your chest.Make sure that your feet are carefully hooked under foot brace. To perform weighted incline crunch, lie down on an incline bench and your feet are higher than your head.Squeeze the stability ball between your knees, tighten the abdominal. The Weighted Incline Crunch is another great type of crunch and to perform this exercise you surely need an incline bench and the weight as described in the title but it is not imperative as it depends up to you either you would like to use the weight or not. Lie down and press your lower back toward the exercise mat and place arms by the side. When you perform this exercise, make sure that the dumbbells don’t fall. If you use dumbbells and hold them with edges of the shoes, you can make the incline reverse crunch much harder. Fifthly, repeat as many times as you can.Fourthly, hold on this position for a few seconds and then move back your legs to the previous position.Thirdly, you need to move your both legs and knees towards your chest.Your abs will help you hold the legs steady. Secondly, put your legs in such a position that both legs make a parallel to the floor.The first thing you have to do is to lie down straight on an incline bench with balanced body weight and put both of your hands to the top sides to hold them tightly.In the beginning, use a ball of 3-5- pound and then slowly increase the ball weight. As far as medicine ball is concerned, repeat the same with it.Walk your hands away from the ball until you feel the ball reach your upper thighs. Lean forward until you touch the floor with your hands. Lie on the fitness ball on your stomach, with your feet touching the floor behind you. Don’t be in a rush, just start with lower incline about 20-30 degrees but try to increase the degree when you feel comfortable with the current degree. If you're comfortable using a fitness ball and want to try an advanced core exercise, consider the reverse crunch.These instructions are so simple and surely you will not find any difficulty in following them correctly. To perform an incline crunch effectively and safely, you better read instructions so that you don’t get injuries while doing exercise.If you incline the bench higher, the crunch will be more difficult and if you us the heavier medicine ball, the crunch will be even harder. The basic rule is quite simple and that is “The more you do, the more you can do”.There are a few simple rules which you should keep in mind while doing crunches. The use of incline bench and medicine ball is effective in increasing the level of difficulty and resistance to the crunch exercise and if you are using both of these things together, this will boost the two-folded intensity in your movement. When you are doing abdominal exercises, make sure that your exercises target both upper & lower part of the abdominals and the obliques. Incline crunches is not a high intensity exercise yet it gives really good results in toning and strengthening abdomen muscles. Incline crunch comes to the top among such types. There are different types of crunches and most of them are considered to be effective abdominal exercises.
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