Reverse crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reverse crunch )

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Name of exercise  AROM lumbar flx (reverse crunch) supine legs up
Other names of exercise Reverse crunch
Description of exercise Reverse crunch bent knees on Total Gym (TG) is a core strengthening exercise that targets the lower abdominal muscles. To perform this exercise, lie on the glide board of the TG with your knees bent and feet flat on the footrest. Place your hands behind your head for support. Engage your core and lift your hips off the glide board, bringing your knees towards your chest. Hold for a second and then slowly lower your hips back to the starting position. Repeat for the desired number of repetitions. This exercise helps to improve core stability, balance, and overall abdominal strength. It can be modified by increasing or decreasing the resistance level on the TG.
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.
  • Grasp a secure object above head.
  • Position legs up, heels on edge of chair or box.
  • Flatten low back against floor.
  • Press knees together and slowly move knees toward chest about 3-4 inches.
  • Slowly return to start position and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Retraction, Depression

    Benefits of exercise

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

  • Stronger core
  • Improved balance
  • Better posture
  • Reduced back pain
  • Increased muscle definition
  • Improved athletic performance
  • Increased abdominal strength
  • Improved coordination
  • Reduced risk of injury
  • Improved overall fitness

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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 crunch bent knees are a popular exercise that targets the abdominal muscles. However, there are certain situations where it is best to avoid this exercise.Firstly, individuals with back problems or injuries should avoid this exercise as it can put strain on the lower back. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any pre-existing back issues.Additionally, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby.If you have recently had abdominal surgery, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor to resume physical activity.Lastly, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a professional to ensure you are using proper form and not putting yourself at risk for injury.

    • Precautions

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

  • Keep back flat on floor through exercise.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Degenerative disc disease
  • Scoliosis
  • Osteoporosis
  • Spinal stenosis
  • Sacroiliac joint dysfunction
  • Pelvic floor dysfunction
  • Postural imbalances

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    Frequently asked questions

     

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