Bent knee reverse crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bent knee reverse crunch )

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Name of exercise  AROM abdominal crunch reverse supine hooklying
Other names of exercise Bent knee reverse crunch
Description of exercise The Bent Knee Reverse Crunch is a core strengthening exercise that targets the lower abdominal muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and engage your core muscles. Slowly lift your hips off the ground, bringing your knees towards your chest and contracting your abs. Hold for a few seconds before slowly lowering back down to the starting position. This exercise helps to improve core stability, balance, and posture, while also strengthening the muscles in the lower abdomen. It can be modified for different fitness levels by adjusting the range of motion and number of repetitions.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with knees bent as shown.
  • Tighten abdominal muscles.
  • Keep knees bent and lift legs up until hips are at 90.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger core muscles
  • Improved balance and stability
  • Better posture
  • Increased lower back strength
  • Toned abdominal muscles
  • Improved athletic performance
  • Reduced risk of lower back injuries
  • Improved flexibility
  • Increased muscle definition
  • Improved overall body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Bent knee reverse crunch exercise should be avoided by individuals who have lower back pain or injuries, as it can put strain on the lumbar spine. It is also not recommended for those with weak abdominal muscles, as it may cause discomfort or strain. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal muscles and potentially harm the baby. Individuals with knee or hip injuries should also avoid this exercise, as it involves bending the knees and lifting the legs, which can aggravate these injuries. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any underlying health conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm-up and stretch properly before starting the exercise
  • Maintain proper form throughout the exercise
  • Engage your core muscles to support your lower back
  • Keep your knees bent at a 90-degree angle
  • Avoid arching your back or lifting your hips off the ground
  • Breathe steadily and exhale as you lift your knees towards your chest
  • Use a slow and controlled movement to avoid straining your muscles
  • Start with a lower number of repetitions and gradually increase as you build strength
  • Stop immediately if you feel any pain or discomfort
  • Consult with a fitness professional if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Obesity
  • Lower back pain
  • Diabetes
  • Herniated disc
  • Sciatica
  • Scoliosis

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    Frequently asked questions

     

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