Reverse Abs crunch exercises are best means of working out the lower abs of our body. The crunch exercises are effective as well as easy to perform. Here are some useful reverse Abs crunch exercises for women. These exercises are very effective means of shading extra fat from your lower belly region.
This is one of the easiest and most effective Abs exercises that can be performed by women of all ages. Lie on your back and position both your hands at the rear of your head. The hands should partly support the position of the head. Draw your knees towards your chest and raise your shoulder blades gradually above the floor.
Now rotate to the left and straighten the leg as you bring your right elbow to the left knee and similarly the left elbow towards your right knee. Continue with the ‘pedaling’ movement of the leg and the elbows for twelve to sixteen reps with one to three sets each.
Ball Crunch Exercise
This reverse Abs crunch exercise uses a ball for a prop and it is very effective way to exercise your abs. Lie with your back on the ball such that the ball supports you over your lower back. You can either position your arms behind your head or put them across your chest. Now contract the abdominal muscles to raise the torso above the ball while pulling the base of the ribcage towards the hip. Ensure that your body remains balanced to maintain the ball in the same position. Stretch the abs by lowering the back again over the ball. Repeat the exercise.
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This exercise not only works on the abdominal muscles but also the obliques. The moves in the exercise are similar to the regular crunch exercise, but the legs remain stretched up. This forces the muscles of the abdomen to work out and also increases the intensity of a normal crunch exercise.
Lie on your back and stretch out the legs keeping them straight, keeping the knees crossed. Position your hands to support the head. Contract the muscles of the abdomen and raise your shoulder blades above the floor. Maintain the position of the leg throughout the exercise. Keep your legs in a standstill position and bring your belly towards the spine.
Long Arm Crunch
This is another effecting reverse crunch exercise that brings small changes into the usual crunch exercise on the floor by stretching out the arms at your back. This move adds intensity to the exercise and works out the upper portion of your abs too.
Take the usual position on your back. Stretch your arms straight, behind your head. Keep the hands clasped and position your arms just next to your ears. Contract the muscles of the abs as you raise your shoulder blades above the floor. When keeping the hands stretched if you realize any strain on the necks, use one hand to support the neck and the other to stretch out. Alternate the hands and repeat the exercise in 12-16 reps.