sessions or as a finisher after an easy run core is working all the major muscles that support your spine, not just the rectus abdominis (known as the “six-pack” abs). You already know that moves such as crunches, planks, and hollow holds can get the job done, but don’t sleep on reverse crunches. They utilize your lower body Advertisement - Continue Reading Below.
If you thought there was only one way to reverse the classic crunch, think again. There are several variations of this move that will help you build a stronger core, which translates to success on the run. Whether you’re just getting Running Shoes - Gear or you’re training for the top step of the podium, a strong and stable core helps you maintain your form and speed.
Amber Rees, Barry’s Bootcamp instructor and cofounder of CA Notice at Collection, put together a circuit that incorporates four different variations of reverse sit-ups that you can add to your strength-training Other Hearst Subscriptions.
We may earn commission from links on this page, but we only recommend products we back: Perform each movement in the video below for 50 seconds with 10 seconds recovery before moving onto the next exercise. Repeat the circuit two to three times.
Standard Reverse Crunch
Lie faceup on a mat with legs straight up in the air, arms flat at your sides so body forms an “L” shape. Engage your lower abs to lift your hips straight up, then slowly lower them back down in a controlled manner. Try not to let your legs swing toward you; think about stamping the soles of your feet to the ceiling. Repeat.
Standard Reverse Crunch With Leg Lower
Lie faceup on a mat with legs straight up in the air, arms flat at your sides so body forms an “L” shape. Engage your lower abs to lift your hips straight up, then slowly lower them back down in a controlled manner. Keeping legs straight, lower feet until they hover a few inches off the ground. Bring legs back up to starting position, then repeat.
Alternating Corkscrew Reverse Crunch With Leg Lower
Lie faceup on a mat with legs straight up in the air, arms flat at your sides so body forms an “L” shape. Engage your lower abs to lift your hips straight up, then twist hips to the right. Return back to starting position, then keeping legs straight, lower feet to hover above the ground. Bring legs back up to starting position, then repeat, this time twisting your hips to the left. Continue to alternate.
Knees-to-Nose With Press Out
Lie faceup, with hips and knees bent at 90-degree angles so shins are parallel to floor and hands are by your sides with palms down. Keep your head and shoulders on the mat the entire time. Engage your core to “curl” your knees up to nose. Reverse to roll back down with control, then press feet out in front of you. Return back to starting position, then repeat.
