Elastic lower abdominal crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic lower abdominal crunch )

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Name of exercise  Resist lumbar flx/hip lift supine w/elastic
Other names of exercise Elastic lower abdominal crunch
Description of exercise The Elastic lower abdominal crunch is a core strengthening exercise that targets the lower abdominal muscles. It involves using an elastic resistance band to add resistance and increase the difficulty of the traditional abdominal crunch. To perform the exercise, one must lie on their back with their knees bent and feet flat on the ground. The elastic band is then placed around the feet and held firmly with both hands. The individual then crunches up, lifting their shoulders off the ground while keeping the band taut. This exercise helps to strengthen and tone the lower abdominal muscles, leading to improved core stability and overall strength. It is a great addition to any core workout routine.
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 hips and knees flexed. Stretch band over knees and cross underneath.
  • Hold each end of band in hands and place arms at sides, with elbows straight.
  • Lift knees upward, lifting hips off the floor.
  • Hold and slowly return.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Strengthening of abdominal muscles
  • Improved core stability
  • Increased flexibility
  • Better posture
  • Reduced risk of back pain
  • Improved balance
  • Increased metabolism
  • Improved digestion
  • Toned and defined abs
  • Improved athletic performance

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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

  • Elastic lower abdominal crunches should be avoided if you have any pre-existing injuries or conditions in your lower back, abdominal muscles, or neck. This exercise puts a lot of strain on these areas and can worsen any existing issues. It is also not recommended for pregnant women or those who have recently given birth. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate any existing conditions.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Engage your core muscles throughout the exercise
  • Do not hold your breath
  • Start with a lower resistance band and gradually increase as needed
  • Do not overextend your lower back
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel any pain or discomfort
  • Keep your neck and shoulders relaxed
  • Do not perform the exercise if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Obesity
  • Type 2 diabetes
  • Lower back pain
  • Digestive issues
  • Constipation
  • Poor posture
  • Pelvic floor weakness
  • Urinary incontinence

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    Frequently asked questions

     

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