Different Types of Reverse Crunches

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.

If you're a regular at the gym, or have engaged in some kind of physical exercises before, you'll know what crunches are, and its effects. But for those who are unclear on the concept, crunches are exercises performed by contracting the abdominal muscles. A reverse, or inverse crunch, is a variation to the original ab crunches. Here, the legs, and not the chest, are doing all the work.

Just as the crunches require you to lift your shoulder blades off the floor, for inverse crunches, your legs will come closer towards your chest. Along with the traditional inverse crunch, there are many other variations done by using different equipment. Let's take a look at how these exercises are performed for maximum results.

• For this exercise, place an exercise mat on the floor and lie with your back on it.
• Keep the knees bent, and place both your palms flat on the floor.
• Slightly press the lower back into the floor as you contract your abs.
• Keep the legs parallel to the floor.

• Inhale, and while exhaling, lift your hips off the mat and raise your legs upward.
• Bring both the legs up and point them towards the ceiling.
• Hold this position for a couple of seconds, and bring the legs back down to the starting position.

• To do these crunches, lie on a straight or an inclined bench.
• With both hands, hold the bench behind your head and bend your knees.
• If you're working on a straight bench, keep your legs parallel to the floor.
• On an inclined bench, extend your legs in front of you, yet still parallel to the floor.

• Inhale, and while exhaling, lift your hips off the mat and raise your legs upward.
• Bring your knees closer to your chest, and hold this position for a couple of seconds.
• Release, and bring both your legs back to the starting position.

• For this exercise, tie the band to a furniture's leg.
• Place an exercise mat on the floor and lie with your back on it.
• Keep the band slightly lower than the toes. Keep knees bent, hip-width apart.

• Place your hands behind your head, elbows pointed to the sides.
• Your feet will be raised, yet parallel to the floor.
• Inhale, and while exhaling, bring your knees closer to the chest.
• Hold the position for a couple of seconds, and come back to the starting position.

• To do these crunches, place an exercise mat on floor and sit on it.
• Place the exercise ball between your ankles, and lie with your back on the mat.
• Keep hands behind your head, with elbows pointed to either side.

• Your feet will be raised, yet parallel to the floor.
• Inhale, and while exhaling, bring your knees closer to the chest.
• Hold the position for a couple of seconds, and come back to the starting position.

* For maximum intensity, start with 3 sets of 10―12 reps. After a week, increase the reps by 5.

Do these crunches at the gym, or at home to get those toned, firm abs. But to get those perfect six or eight pack abs, you have to do other abdominal workouts as well. Don't forget to follow a proper diet, drink adequate water, and make sure you get enough rest.