The Suspended Reverse Crunch
is an exercise designed to target the core muscles, specifically the abdominals and hip flexors. This exercise requires the use of suspension straps which are secured with the handles hanging about a foot off of the ground. To begin the exercise, the user must move into a pushup plank position facing away from the rack and place their feet into the handles. They must maintain a straight posture, not allowing the hips to sag. The motion begins with flexing the knees and hips, drawing the knees to the torso while anteriorly tilting the pelvis to allow the spine to flex. At the top of the motion, the user must return to the starting position to complete one rep. This exercise helps to strengthen the core to improve overall physical fitness.
The Suspended Reverse Crunch can be incorporated into workouts as a core exercise. It can be included in a circuit training routine or as a standalone exercise. Here are a few ways to incorporate this exercise into workouts:
1. Core Circuit: Add the Suspended Reverse Crunch to a circuit training routine that targets the core. Perform a set of 10-15 reps of the exercise, followed by other core exercises such as planks, Russian twists, and bicycle crunches. Repeat the circuit for a set number of rounds or time.
2. Superset: Pair the Suspended Reverse Crunch with another exercise that targets the lower body or upper body. For example, perform a set of squats or lunges, followed by a set of Suspended Reverse Crunches. Alternate between the two exercises for a set number of rounds or repetitions.
3. Tabata Intervals: Incorporate the Suspended Reverse Crunch into a high-intensity interval training (HIIT) workout. Perform the exercise for 20 seconds, followed by 10 seconds of rest. Repeat for a total of 4 minutes, alternating between the Suspended Reverse Crunch and other exercises such as burpees, mountain climbers, or jumping jacks.
4. Core Finisher: Use the Suspended Reverse Crunch as a finisher at the end of a workout to really challenge the core muscles. Perform as many reps as possible in a given time period, such as 1-2 minutes. This can be a great way to end a