Medicine ball reverse crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball reverse crunch )

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Name of exercise  Resist lumbar flx supine w/Medicine Ball reverse crunch
Other names of exercise Medicine ball reverse crunch
Description of exercise The medicine ball 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 ground. Hold a medicine ball between your feet and extend your arms out to your sides for stability. Engage your core muscles and lift your hips off the ground, bringing your knees towards your chest while keeping the medicine ball between your feet. Slowly lower your hips back to the starting position and repeat for several reps. This exercise helps improve core stability, balance, and overall abdominal strength. It can also be modified by using a lighter or heavier medicine ball depending on your fitness level.
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 on table with ball between ankles with knees bent.
  • Place hands behind neck.
  • Tighten abdominals and lift legs upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Retraction, Elevation

    Benefits of exercise

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

  • Core strength
  • Improved balance
  • Better posture
  • Increased stability
  • Improved coordination
  • Stronger abdominal muscles
  • Enhanced athletic performance
  • Improved lower back strength
  • Increased flexibility
  • Improved overall fitness level

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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 medicine ball reverse crunch exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes back pain, neck pain, or any abdominal injuries. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any pain or discomfort during the exercise, stop immediately and consult with a medical professional. It is important to listen to your body and not push yourself beyond your limits. Additionally, if you are a beginner or new to exercise, it is recommended to start with simpler core exercises before attempting the medicine ball reverse crunch.

    • Precautions

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

  • Use a suitable weight of medicine ball
  • Securely anchor your feet
  • Keep your back flat against the ground
  • Engage your core muscles
  • Avoid arching your back
  • Do not use momentum to lift the ball
  • Keep your movements slow and controlled
  • Breathe properly throughout the exercise
  • Stop if you feel any sharp pain
  • Consult a trainer or physician before attempting the exercise

    • Helpful in Diseases

  • Obesity
  • Lower back pain
  • Poor posture
  • Weak abdominal muscles

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    Frequently asked questions

     

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