Reverse crunch bent knees on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reverse crunch bent knees on TG )

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Name of exercise  AROM lumbar flx (reverse crunch) knees bent w/TG
Other names of exercise Reverse crunch bent knees on TG
Description of exercise Reverse crunch is an abdominal exercise that targets the lower abs. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands by your sides or under your hips for support. Engage your core muscles and lift your legs off the floor, bringing your knees towards your chest. As you exhale, curl your hips off the floor and bring your knees towards your head, creating a reverse crunch motion. Hold for a second, then slowly lower your legs back to the starting position. This exercise helps to strengthen and tone the lower abdominal muscles, improving core stability and posture.
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, knees bent to 90, legs elevated, holding Lat bar handles as shown.
  • Tighten abdominals and lift hips up and off board.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    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)

  • Strengthening the core muscles
  • Improved posture
  • Increased stability and balance
  • Better abdominal definition
  • Reduced lower back pain
  • Improved athletic performance
  • Increased flexibility
  • Improved digestion and gut health
  • Can be done with no equipment
  • Can be modified for all fitness levels

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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

  • Reverse crunches should be avoided if you have any existing lower back or neck injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. This exercise puts pressure on the lower back and neck, which can exacerbate these conditions and cause further injury. Additionally, if you experience any pain or discomfort in your lower back or neck while performing reverse crunches, it is best to stop and consult with a medical professional. Pregnant women should also avoid this exercise, as it can strain the abdominal muscles and potentially harm the developing baby. It is important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 a mat or soft surface to protect your spine
  • Keep your lower back flat on the ground
  • Engage your core muscles throughout the exercise
  • Avoid jerky movements
  • Breathe properly, exhale as you lift your legs
  • Do not strain your neck or use it to lift your legs
  • Keep your legs together and straight
  • Do not swing your legs, use controlled movements
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • obesity
  • lower back pain
  • diabetes
  • heart disease
  • arthritis
  • osteoporosis
  • depression

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    Frequently asked questions

     

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