Refreshing your workouts prevents boredom and training plateaus, but you don’t always need to program brand-new exercises to stay in the game. Sometimes you can just as effectively switch up your routine by changing the direction of a movement, hence the reverse sit-up.
“Reverse sit-ups help engage and activate the deeper core muscles,” Alison Staples, coach at &Running Shoes & Gear Runner’s World.
work overtime to contract and stabilize, she explains lower body toward your upper body, We may earn commission from links on this page, but we only recommend products we back obliques Mobility Exercises for Beginners.
“Strengthening the external obliques will help prevent your arms from crossing the midline, keeping your upper body in neutral alignment,” she says. “Targeting the lower abs can help runners maintain an efficient upright posture, making them more resistant to fatigue on longer runs.” In other words, reverse sit-ups will fortify and fine-tune your form.
And, if you find traditional sit-ups to be a literal pain in the neck, reverse sit-ups may provide some relief.
“Standard crunches tend to solely work the upper abdominal muscles and place strain on the neck and cervical spine,” Staples says. “Reverse sit-ups are a great way to not only target the bottom half of your abdominal muscles but also take pressure away from repetitively flexing the neck.”
Tighten Up Your Running Form With These 4 Reverse Sit-Up Variations: Nutrition - Weight Loss core workout. Tighten Up Your Running Form With These 4 Reverse Sit-Up Variations.
Each move is demonstrated by Staples in the video above so you can master the proper form. An exercise mat is recommended.
Reverse Sit-Up
Lie faceup with your arms by your sides, legs in the air, and knees bent 90 degrees. Use lower abdominal muscles to roll pelvis back and lift hips and glutes off the floor. Your knees should be moving toward your nose. Lower hips and glutes to return to the starting position.
Reverse Sit-Up to Leg Extension
Lie faceup with your arms by your sides, legs in the air, and knees bent 90 degrees. Use lower abdominal muscles to roll pelvis back and lift hips and glutes off the floor. Your knees should be moving toward your nose. As you lower hips and glutes, straighten legs, allowing feet to hover above ground. Pause, then return to the starting position.
Straight-Leg Reverse Sit-Up
Lie faceup with your arms by your sides, legs extended in the air. Keep legs as straight as possible (a soft bend in the knee is fine). Use lower abdominals to roll pelvis back and lift hips and glutes off the floor, pushing heels toward the ceiling. Lower hips and glutes to return to the starting position.
Kneeling Reverse Sit-Up
Start in a tall kneeling position with your hands behind your head and core braced. Keep hips extended and spine neutral as you slowly lean back 45 degrees. Pause, then use abdominal muscles to return to the starting position.
