The Reverse Banded Crunch Will Change How You Exercise Your Core


Crunch lacks accountability. The form may be the top spot for the first few representatives, but it is often bumped as you go. Plus, it’s just one step, at most. (Yan.) It helps explain why building a strong center can be difficult.

Reverse bandwidth crunch is different. Adding resistance forces you to work for each agent, and changing the style of movement emphasizes different muscles.

“In traditional crises, the stomach goes to the top, so there is a lot of tension,” says Brandon Mentor, a Philadelphia-based strength and conditioning coach. “The reverse crunch gets closer to the muscle in the other direction, so the tension is greatest at the bottom.”

To set up, attach a lightweight or polar resistance band to the shank height. Sit on the floor, with the connecting point, knees bent, the free end of the band across the thighs.

Squeeze until the band is closed, then sit back and hold the heavy kettle on the back of the head to anchor the upper body. Stretch to the abdomen, lift the lower back from the floor, and bend the hips and knees toward the shoulders, then reverse to a representative.

Set two to three sets of 15 to 20 reps.

When it’s easy, don’t be disappointed. Grab a heavy band. However, you are solely responsible.

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