Video
Instructions
- Lie flat on your back with arms at your sides and a resistance band anchored around your feet.
- Bend your knees at 90 degrees, keeping your feet elevated and the band taut.
- Engage your core to lift your hips off the ground, curling your knees toward your chest.
- Pause briefly at the top, then slowly lower your hips back to the starting position.
Technical Tips
- Keep your movements slow and controlled to maximize core engagement.
- Avoid using momentum or swinging your legs.
- Keep your head and shoulders relaxed against the floor.
Breathing Tips
- Exhale as you lift your hips off the floor.
- Inhale as you return to the starting position.
Restrizioni mediche
- Lower back pain or injury
- Post-abdominal surgery recovery
- Pelvic floor dysfunction
The Banded Reverse Crunch is a targeted abdominal exercise designed to strengthen the lower portion of the rectus abdominis using resistance bands for added intensity. Ideal for beginners and intermediate fitness levels, this movement provides an effective alternative to traditional crunches, emphasizing core control without placing excessive strain on the neck or spine. The band offers progressive resistance, helping to maintain muscle tension throughout the range of motion and encouraging proper form. This exercise is particularly effective for those seeking to improve core stability, enhance lower ab engagement, or rehabilitate from back strain using controlled, low-impact motions. Because it eliminates the need for complex equipment, it is suitable for home or gym workouts. Whether integrated into a bodyweight training routine or used as a finisher in a strength session, the Banded Reverse Crunch delivers a strong stimulus to the abdominal region with a reduced risk of form breakdown. Its simplicity and effectiveness make it a staple in fitness programs aimed at core development and injury prevention.
What muscles do banded reverse crunches work?
Banded reverse crunches primarily target the lower abdominal muscles, with secondary activation of the obliques and glutes for stabilization.
Is the banded reverse crunch good for beginners?
Yes, the banded reverse crunch is suitable for beginners due to its low-impact nature and controlled range of motion, making it a safe way to build core strength.
Can I do banded reverse crunches without gym equipment?
Yes, you only need a resistance band and a flat surface, making it easy to perform banded reverse crunches at home without specialized gym equipment.
How many reps should I do for banded reverse crunches?
For general core strengthening, aim for 2–3 sets of 10–15 slow and controlled repetitions, ensuring proper form throughout each rep.
Are banded reverse crunches better than regular crunches?
Banded reverse crunches can be more effective for targeting the lower abs specifically and place less strain on the neck and upper spine compared to regular crunches.