Reverse Crunches For Six-Pack Abs

 

How To Do Reverse Crunches

Video taken from the channel: LIVESTRONG.COM


 

Reverse Crunch Tutorial. A great way to build your abs

Video taken from the channel: Fit and 50


 

5 Minute Intense Sixpack Workout (AT HOME)

Video taken from the channel: Holly Dolke


 

Reverse Crunch 6-pack workout

Video taken from the channel: fitnesstrainingvideo


 

How To SCULPT Your Lower Abs: 3 Key Exercises You Should Be Doing

Video taken from the channel: Jeremy Ethier


 

Top 3 Science-Based Exercises For Six Pack Abs (Upper vs Lower Abs) ft. Matt Ogus

Video taken from the channel: Jeff Nippard


 

6 Pack Abs Workout | 3 Weeks Challenge

Video taken from the channel: Chloe Ting


Why The Reverse Crunch Is Your Shortcut to Six-Pack Abs Reverse Crunches are a much better use of your time than traditional Crunches. Traditional Crunches put unnecessary pressure on your spine. Reverse crunches hit everything on your abs, top to bottom, including your external obliques. This means you’ll get superior muscle development for those hard to train lower abs and give you the full 6-pack instead of just a stumpy 4-pack like all those other bros doing crunches and sit-ups non-stop.

The Best Six Pack Abs Workout. Exercise 1: Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight) BUILD UP TO: 2-3 sets of 10-15 reps (weighted/decline) Exercise 2: High To Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side. OR.

Bicycle Crunches: 2-3 sets to failure (bodyweight) Exercise 3: Weighted Crunches: 2-3 sets of 10-15 reps. Exercise. To get 6-pack abs you need to focus on two things: ab workout and a balanced & nutritious diet. For ab workout, there are plenty of exercises that could be beneficial to achieve your target. There are many compound exercises as well that targets your core and build strength all over your body.

Top 6 Crunches Exercise For Solid Six Pack Abs Posted by Uttam Author You may have often heard a friend or acquaintance say that he will start gym from tomorrow. Method 1: 1. Begin your first rep by lying flat on your back, knees bent feet flat on the floor and the heels of your feet only a few inches from your buttocks. 2. Bring your belly button in towards your sternum.

To perform Reverse Crunches: Lying on a mat or other flat surface, with your feet off the ground. Bring your knees up into your mid section, heels near your butt and toes pointed down. Have your palms behind your head, or at your side facing down. Reverse-Crunch The reverse crunch is when you lie flat on your back, tighten your abs, lift your hips off the floor, and then crunch your knees inward toward your chest. A reverse crunch is one of the most basic of ab exercises.

It helps to strengthen your lower back, hips, and spine. The reverse crunch is a core exercise that targets the muscles of the lower abdomen. To perform a reverse crunch, lie flat on your back with your hands beneath your hips. Bend your knees and lift them towards your hea.

Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support. Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest.

List of related literature:

To have strong abs, you need not only belly exercises but also lower—back strength and exercises for your obliques (theabdominal musclesthat run down the sides ofyourtorso).

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Core The plank: This is one of the best, and simplest, ways to work the abdominal muscles.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

To have great­looking abs — and who doesn’t want that? — you need to develop the abdominal muscles through strength training.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Start with these three top ab exercises:

“What's Age Got to Do with It?: Living Your Healthiest and Happiest Life” by Robin McGraw
from What’s Age Got to Do with It?: Living Your Healthiest and Happiest Life
by Robin McGraw
Thomas Nelson, 2010

The two exercises below are the only real way to achieve those six-pack abs.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Most people train their abs with crunches.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

This means avoiding exercises that activate your abs and obliques, like crunches and sit-ups.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

This exercise is great for targeting the upper and lower abs.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

♦ Abdominal crunches come in a variety of forms.

“Healing Back Pain Naturally: The Mind-Body Program Proven to Work” by Art Brownstein
from Healing Back Pain Naturally: The Mind-Body Program Proven to Work
by Art Brownstein
Gallery Books, 2001

When it comes to training the abs, there are many different training methods.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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37 comments

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  • 8-12% to show six pack abs?! If you dont have a 6 pack and you are 8% body fat that’s fucked up. 6 packs are seen up to 15% or a little higher.

  • A bunch of places I read say that ab workouts like this will make your waist wider by strengthening the muscles… is there any way to get a flat stomach and avoid that ��

  • Hey Jeff, how do you feel about the “captain’s chair” variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!

  • It kills me that people can get abs within 2 weeks while I’ve been training my abs for 3 years with barely any visible results. And I am a thin person with a fast metabolism.

  • If you’re here reading comments to recover before the next video: 
    Please my dear, stop scrolling now and let’s do this! ✅
    We’ll feel a lot more relief when we’re done!��

  • I’ve been doing your workouts since April 2020 and have lost 22 lbs and I wanted to thank you for the free workouts that have gotten me into shape! And I can do full videos without pausing so just so everyone knows… it does get better and easier just keep going!!��

  • Hey…you got a really great method and great explanation. Keep it up…would really appreciate it if you could give me me some feedback on my ab workout method here… https://youtu.be/7jhALrhZIRQ
    Cheers

  • Your steps are amazing but doesn’t help. U need to provide virtual mentorship but if u cant then ur video is simply good enough for thumbs up

  • START ON 21 AUGUST
    DAY 1 COMPLETE✅( Was hard but i can do it for my self especially because it’s 10 minutes a day andai can do it for changing ma life i hope will it work)

  • day one: not really any difference
    day two: I was sore today but I did it anyway and I could feel some improvement in my lower abs as silly as that sounds
    day three: I wasn’t sore today when I woke up. I wasn’t sore until the last exercise, and then my core really started to burn. my core seems slightly tighter.
    day four: didn’t do today, didn’t have time
    day five: was really easy today, didn’t feel any pain during the exercises at all, core was really tight at the end of the workout
    day six: not anything noticeable, the exercise was surprisingly hard today, but my core feels tighter after the workout.
    day seven: did it with a friend, nothing noticeable afterward
    day eight: CORE IS ON FIRE AFTER WORKOUT it feel tight aghhh I should do this twice a day tbh
    day nine: burned. not as tight though.
    day ten: I’m going to do it twice from now on because I haven’t been seeing the results id like as fast as Id like. But it was easy the first time around, second time to come around 11 pm cause that’s when I usually do it
    day eleven: I added one of holly’s leg workouts for slime legs. I have accepted the fact that the first exercise will always be hard. I am not seeing many results but I will keep working
    day 12: I have accepted this was probably take time to see results. But I’m still impatient lol. It burned today and my core feels tight

  • She is strong….really. I stopped just after 4 or 5 reps….she was even talking while demonstration….huge respect to you madam……

  • This is my first time watching your video. It is by far the best video as it is back up with a real research facts which many tutorial video didnt.

  • Thank you for the workout Chloe.
    After this one my back started aching. I am trying to keep my back on the ground during the exercises, but it naturally arches again while moving (especially during exercises like roll up&over). Does anyone have advice for me to improve those exercises? Thank you!:)

  • I was so sure all these years I had been using my abwheel the correct way but noooooooooooope. Thanks buddy, very much appreciated as lower abs are my big problem area..even with the best nutrition possible(partner is a nutritional therapist)

  • Chloe, you helped me gain self confidence and overcome my eating disorder. Now I want to encourage whoever needs it to keep pushing! I know what it’s like scrolling through the comments or miserably failing at a workout lol. But the more you do it the easier it gets. And remember to do this for you, first and foremost.

  • I am subscribing because youve done a wonderful job with ur video, the information is very understandable and are well explained good job.

  • I’m skinny like you and I also work out every day to be skinny and I also like you so much and I want you to subscribe my videos and also YouTube or

  • Mi progreso muriendo con este reto ��
    Día 1: me dolió pero lo pude terminar ����
    Día 2: me duele el abdomen ����
    Día 3: siento como va trabajando y haciéndose fuerte ����

  • I like to do really slow captains chair leg raises and at the top of the rep really hold that posterior pelvic tilt as you squeeze your abs hard for 1 second before slowly bringing your legs back down and after 3 or 4 sets you’ll feel it big time especially if your used to usually doing this exercise as more of a fast explosive movement

  • ok i’m a year late but i’ll document:D
    (also my name is holly tooooo!)

    day 1: it wasn’t that bad but my rolls have already slimmed down the tiniest bit! wtffff

    day 2: it was a bit harder because i’m on my period, but it was pretty easy overall and i feel the same as day 1!

    day 3: my rolls seem to have gotten smaller and it was so much easierrrrr:D i’m definitely noticing improvement!

  • Hi ��… I have question… I am doing this Exercise regularly n today is my 20th day… my question is when I started doing this in the beginning 15 days I was getting sweat from everywhere like my stomach used to get burn n sweat out like water which was very satisfying but now when I m on my 20th day I hardly get sweat.. i have not done any changes in patter and following same instructions. Is this because this exercise is not working on me now?

  • I’ll try to keep updating this but I’ll try to do this for two weeks

    Day 1: my whole stomach hurts and I definitely am sweating so let’s see how day two goes

    Day 2:

  • Hey, I’m just not and adult but I’m a dancer and I train a lot (23hours a week sometimes), do you think these are okay and safe for perhaps a younger person?

  • At the beginning of every videos Of the Cloe Ting challenge, Im always like ‘ oh thoses exercices are fined, not too hard.’

    Me after: ‘ Never again.’

  • Your lower back is leaving the ground, this is not suppose to happen…look at 0:54 lower back is off ground, back has arching is not flat on ground, this is not good form.

  • What am I doing wrong if AB crunches hurts my neck? I don’t notice it during training, but the day after I often feel pain/stiffness in my neck. Not the good kind. Even trying to relax the neck, I once even managed to take it so far that the day after I had to call in sick because I literally COULD NOT move my head to the left or right because it caused so much pain. I love AB crunches, it REALLY makes me feel it in the abs. But I can’t seem to eliminate AB crunches causing me neck problems.

  • Thank you for the steps. I could really feel the differences after contracting my abs while doing reverse crunches. Have never felt my lower abs before!!

  • day one: ✅
    day two: ✅ idk why, but it was harder than the first day
    day three: ✅ today it was more easy than yesterday, so I did it two times, one time in the morning, one time in the afternoon
    day four: ✅ today i do it two times like yesterday
    day five:✅ today i do it two times in the morning, tomorrow I will not do the workout because I’m going to my parents for two days

    wait my update (つ✧ω✧)つ

  • I can’t believe when I search “reverse crunch” their are videos above this one where they don’t actually show you reverse crunches.
    Very helpful video.

  • Tbh ever since I’ve been doing Chloes videos I’ve grown a love for exercising,which I would have never expected. Its also given me more confidence to do other hobbies that I had fallen out of before and just feeling better in my own skin. I used to be extremely self conscious about how I looked and my personality. I ended up struggling through eating disorders, low self esteem,and depressive episodes. I actually wouldn’t leave my bed most days and just wanted to avoid everything in life. And even though working out doesn’t fix the all issues its helped me out a lot. Now I can say I’ve finally come to a stance of being able to accept myself for who I am and working out just happens to be something I like to do. So I really appreciate Chloe for making these vids as they really help and inspire others.
    Tl:dr: Chloe is the best for working hard on these videos and programs!❤

  • I’m gonna do this so I actually stick to this for a week.

    Day 1: finally finish it was a little sloppy but my stomach is hurt. I’m pretty sure it will all be worth it tho. I’m gonna do it for a second time and come back tomorrow. We can do anything as long as we put our mind to it ��

    Day 2: this time i did the Chloe Ting 2 week abs workout with this video and my stomach is burning so bad, I did do it sloppy again but I got through both videos. Its all gonna be worth it at the end ✨

    Day 3: My stomach is just burning more than yesterday. I did the lower abs workout in bed and then did this. My form and breathing on these exercises have been getting so much better so I’m really proud of myself. ������

    Day 4: I did Chole Ting 2 week ab workout, lower ab in bed workout and then did this. I really do like these exercises because I really do feel the burn and I believe I saw changes on my abs when I went to go check but I will wait till these 7 days are over to be sure. I got somewhat good at doing these exercises and breathing and I really can’t wait to see these results. I felt really unmotivated to do these exercises today but I’m glad I did it. ��

    Day 5: Today I did the workout in bed, then your other 7 abs workout video then this one. I went to go check after I was done cooling down and call me crazy but I really see changes on my stomach. It makes me feel better and proud about myself. I’m actually really happy and I’m going to continue to doing this for at least a month and see how it goes. But tomorrow I may not be able to do a workout since my grandmother is coming.❤️

    Day 6: I forgot to do workout this morning so I did at at night and I felt really really unmotivated. I didn’t want to get out of bed, I ate unhealthy things today and I was doing good for the past days. But I still got up and did them, this time I took a lot more breaks than usual and went a little bit on the sloppy side today. I did the lower ab workout in bed then this video. ��

    Day 7: I finally finished a week. I decided since it’s the last day I’m doing this I’ll do all the videos I have done throughout this week and wow am I tired. I just had water and and decided to see a difference from when I started and where I am now. It’s not any hug difference but I do see small changes on my thighs and stomach. Right now my goal is do this routine for a month. �� Thank youuuuu

  • I decided to do this workout if yall want updates let me know
    Day 1: did it but I stoped in the middle to go eat ��then I finished it
    Day 2: did the workout,without pause the video

  • Idk if it’s just me but I’m really having a hard time trying to figure out how to do the first 2 workouts, I can’t feel a burn or anything and I feel like I’m not doing it right:(

  • I’m tryna get rid of.this gross upper body stomach fat and back fat and armpit fat! Like I can deal with my lil stomach pooch bx its significantly smaller now and smaller thay my top stomach i don’t get this ish!! Chloe help me out sis!!

  • Anyone debating on trying these programs, dont wait!! I have gotten the best results in such a short time!! You can do it!! Chloe!! Your amazing!! Thank you!! ♡♡♡♡!! I’ve went down 4 pant sizes, in 4 months!! ����

  • A former Russian gymnast once told me that a bicycle crunch isn’t complete unless the knee touches the elbow. I tried that and realised a lot.