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Lower Ab Exercise Mistakes (REVERSE CRUNCH)

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Rating: 4.0; Vote: 1

The reverse crunch is one of the most popular lower ab exercises you can do. It is also one of the more effective lower abs moves since it works your abs from the bottom up. That said, if you are making any of the common mistakes shown in this video, you are costing yourself the best chance to get your lower abs to pop despite your hard work. I show you the three most common mistakes made in most lower ab exercises. The key to seeing fast results from your ab workouts is to correct or avoid all together, each of these core crushing missteps. The first mistake is to take your legs too far on the reverse crunch. When you allow your legs and feet to go past the vertical, you-re actually letting gravity help you perform the exercise instead of making it more difficult. You may think that this allows you to perform more reps of this killer lower abs exercise but so what? What good are extra reps if you are cheating yourself on the benefits that you-re getting from them by doing them in poor form. If you want to get the most out of this movement you have to try and stop the legs as soon as they reach a point where they are perpendicular to the ground. From here, you want to drive your feet straight up towards the ceiling by lifting your pelvis up off the ground. Try not to use your hands too much to do this. Instead, focus on the force of the lower ab contraction to help press your feet upwards and your hips off the ground. The next mistake is adding too much momentum to the move. With your tailbone forming a rocking chair for you to swing your legs back and forth, it becomes temptingly easy for you to allow too much momentum to take over and in doing so, shut down the work being done by your abs. If you want to get the most out of your reverse crunches and all lower ab exercises you want to be sure that you are contracting your way through every rep. Slow down your reps and go for quality over quantity every time. Finally, shortening the effective length of your legs is a big mistake on reverse leg lifts and crunches. When you do this on the way down you are lightening the tension on your abs. By doing this, you are shortening the amount of leg exposed to the force of gravity and therefore making the exercise lighter so to speak. If you want to get more out of it, you-ll be sure to contract your quads to keep your legs at their longest as you lower down. For even more of a challenge you would try not to let your legs drop down all the way. Instead, fight the tendency to let them drop and instead try and reverse the motion just at the point when the eccentric is at its greatest. Contract hard and go back up to another contraction for an extra challenge
Date: 2022-04-22

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Comments and reviews: 10

Cool
Huh having your legs straight doesn't make them heavier, legs that weight 50lbs will always weight 50lbs, folded or not - What changes is the bending moment on the joint created by the force of the legs' weight. This bending moment is greater the further away the center of mass is from the joint, that's why it's harder to do the exercise if your legs are straight, because the legs' center of mass will be further away from the pelvis so you'll have to counter a greater moment. The opposite reasoning would be to think about opening a door pushing the door knob or pushing near the hinges. It's way harder near the hinges because you'd have to create the same moment at close range (hinges) as you would at longe range (knob, meaning the force would have to be greater.
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Damodaran
Your videos are amazing! Do you happen to have an app like -Home Workout- to reach out to more people? Many of us struggle to find the right set of exercises for our intended goals. I know it doesn't substitute a good coach but they are also not common to find, let's say. A dedicated app is the next move for a guy like you.
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Wylie
This is close to what I have my clients perform, but the exercise that I have them do takes a way more muscular control. I'm helping them to develop the complete mind-muscle connection and I want them to really feel what I'm talking about. But you're right, working the core (when done correctly) can be done in so many ways.
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FireEagle
My coach called them negatives.
But I've done this way, and my coach had us do it where we bend our knees coming up, shoot up, and then come back down with straight legs. And we alternate a straight shoot, and a twist towards each side, per rep.
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Tim
A joint in one of my hip flexors hurts when I let my legs descend. It feels like I'm cracking my joint just trying to lower it, it feels stuck. Anyone got some advice? Should I ignore this and just perform the exercise, or look for an alternative?
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Keaqa
Ive noticed the hardest part about working out is also the most crucial part of working out and that is feeling the pain in the muscle of the exercise because the pain is your muscles tearing which will cause them to grow back bigger
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Alexcutz
What if I bend my legs slighty, I feel my abs more if I bend my legs a bit, I don-t shorten them, but if I do it straight, I feel weird, I don-t feel it as much. I try to use the least amount of momentum When I keep them straight.
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Peph
Does anyone have air get into their -bumm- when raising their legs? I feel embarrassed having it every time I raise both my legs. I used to have this doing jumping jacks but it faded away as soon as I controlled my breathing.
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Terry
Probably one of the few that actually does exercises correctly. Good job. Nothing annoys me more than -trainers- showing the rest of the world who doesn-t know any better, exercises down wrong. Good stuff Jeff
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sport
How can someone, just how can you be ripped and 0 body fat 24X7X36 for years. Must take discipline dedication, self control. I guess Jeff has to do it to stay relevant but still hats off to this guy.
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