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Übung: Reverse Crunch

The Reverse Crunch is a Core Training exercise that targets the lower abdominal muscles, and is ideal for all athletes.


Primär trainierten Muskelgruppen: Rectus Abdominis, Internal & External Obliques, Transverse Abdominis, the Hip Flexors and the Tensor Fascia Lata
Übungstechnik: The athlete begins this exercise by lying on their back (supine position), with their hands under their bum / pelvis (This hand position helps to support the low back).  The athlete should attempt to hold a flat low back position, so that the lumbar spine is not arched or rolled.
The athlete proceeds by setting themselves in the "start" position, by lifting / extending their legs vertically, with their knees extended as close to 180o as possible, and their hips flexed to 90o. The athlete begins a repetition by concentrating on pulling with their lower abdominal muscles to lift their legs / soles of their feet upwards and towards the ceiling.  The max. vertical distance of the lift should not exceed 10 cm., as the mid-back, shoulders and head must maintain contact with the floor throughout the exercise.
The athlete completes each rep by slowly lowering their body / hips back to the floor. The legs should not swing during the movement, as to prevent excessive work by the hip flexors.
Optionen zur Übung Progression: Progressions for the Reverse Crunch can include increasing the number of repetitions, sets, or by varying the speed of the movement.

Übung Varianten:
Rückenlage Bein heben
Dead Bug

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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