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Lower Ab Exercise Mistakes (REVERSE CRUNCH!) von ATHLEAN-X™   4 years ago

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http://athleanx.com/x/get-ripped-to-the-core-in-12-weeks

The reverse crunch is one of the most popular lower ab exercises you can do. It is also one of the more effective lower abs moves since it works your abs from the bottom up. That said, if you are making any of the common mistakes shown in this video, you are costing yourself the best chance to get your lower abs to pop despite your hard work.

I show you the three most common mistakes made in most lower ab exercises. The key to seeing fast results from your ab workouts is to correct or avoid all together, each of these core crushing missteps.

The first mistake is to take your legs too far on the reverse crunch. When you allow your legs and feet to go past the vertical, you’re actually letting gravity help you perform the exercise instead of making it more difficult. You may think that this allows you to perform more reps of this killer lower abs exercise but so what? What good are extra reps if you are cheating yourself on the benefits that you’re getting from them by doing them in poor form.

If you want to get the most out of this movement you have to try and stop the legs as soon as they reach a point where they are perpendicular to the ground. From here, you want to drive your feet straight up towards the ceiling by lifting your pelvis up off the ground. Try not to use your hands too much to do this. Instead, focus on the force of the lower ab contraction to help press your feet upwards and your hips off the ground.

The next mistake is adding too much momentum to the move. With your tailbone forming a rocking chair for you to swing your legs back and forth, it becomes temptingly easy for you to allow too much momentum to take over and in doing so, shut down the work being done by your abs. If you want to get the most out of your reverse crunches and all lower ab exercises you want to be sure that you are contracting your way through every rep. Slow down your reps and go for quality over quantity every time.

Finally, shortening the effective length of your legs is a big mistake on reverse leg lifts and crunches. When you do this on the way down you are lightening the tension on your abs. By doing this, you are shortening the amount of leg exposed to the force of gravity and therefore making the exercise lighter so to speak. If you want to get more out of it, you’ll be sure to contract your quads to keep your legs at their longest as you lower down.

For even more of a challenge you would try not to let your legs drop down all the way. Instead, fight the tendency to let them drop and instead try and reverse the motion just at the point when the eccentric is at its greatest. Contract hard and go back up to another contraction for an extra challenge.

If you want to get a complete ab and total body training system that puts the core at the core of everything you do, you’ll want to check out the ATHLEAN-X Training System available at http://athleanx.com today. Start training your abs like a pro athlete and see just how much faster you can develop that ripped six pack you’ve been looking for.

For more ab workouts that you can do at home as well as lower ab exercises you can do at home or at the gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24



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