One of the most common complaints I hear from people when performing ab exercises is neck pain. Unfortunately, many effective core workouts are easy to perform incorrectly and this can lead to undue stress being placed on the neck and back.
Crunches are one of these exercises.
While they are popular (and can be effective when performed correctly!), research suggests that standard abdominal crunches increase the risk of low-back pain. As a personal trainer, I’ve seen that when crunches are not performed correctly, they can definitely wreak havoc on the neck and low back.
So when I hear people complain of pain, I like to recommend reverse crunches instead. This variation on the standard crunch will still work your abs, but reduces the risk of injury.
What are reverse crunches? It’s essentially the opposite movement of a standard crunch. In a reverse crunch, you lift your knees up toward your chest, instead of lifting your shoulders and neck off the floor toward your knees. This gives your neck a rest and makes it less likely you will put undue stress on the back while trying to target the abs.
What are the benefits of a reverse crunch?
Reverse crunches, if performed correctly, can help strengthen the core without straining your neck and low back. This move activates the obliques and major abdominal muscles for a strong, toned core region.
A strong core is essential for balance and stability in daily life. Whether it be intense physical activity or daily chores, a strong core can help you move more efficiently while maintaining good posture. When performed consistently, reverse crunches can be a great first step toward a stronger core.
The common mistakes people make when doing reverse crunches
In order to reap all the benefits of the reverse crunch, the move must be performed slowly and accurately. I see a lot of my weight-loss clients relying on momentum when performing the reverse crunch instead of engaging the core. This takes away from the effectiveness of the move.
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