Wolf tells us that sit-ups work your rectus abdominis, obliques, and transverse abdominis. Getting on and off the floor can cause changes in blood pressure - and if you’ve got joint issues, you don’t need to worry whether or not you’ll be able to get off the floor when you’re done. The reverse crunch exercise hones in on the bottom portion of your rectus abdominis, says Mike Donavanik, C.S.C.S. Muscles Targeted During Sit-Ups Though it may seem like sit-ups only target your abs, they actually do target the bulk of the muscles in your core. These types of ab exercises are also a good option for people with blood pressure concerns, circulatory issues, or mobility issues that make it hard to get on and off the floor. A strong transverse plane is also important for running efficiency and shoulder strength. Standing abs give you a chance to work your abs on the transverse (twisting) plane in motions that closely mimic how you use your abs in the real world.
Standing abs exercises help you avoid that. Brace your core and raise your hips and knees toward your head, making sure to keep tension on the foam roller the entire time. Place a medicine ball over your head and grip the sides for support. If you’re at a new gym or working out in a hotel room, lying on a questionably clean floor can feel… gross. Lie on the floor with your knees bent to 90 degrees and squeeze a foam roller under them. If you’re bored of doing your same old plank and crunch variations, standing ab exercises can be a fun way to mix things up. Sooo, why do standing ab exercises over regular ol’ crunches?īesides seeing them all over TikTok and wanting to give them a try, there are some legit benefits to staying vertical during your core workouts:
#REVERSE CRUNCH TARGET MUSCLES FREE#
The nice thing about abs: It’s hard to overdo them, so feel free to try 2 or 3 moves one day and 2 or 3 different moves the next time you work out. In 4 minutes, you’ll do each exercise twice. Repeat this 8 times for a total time of 4 minutes. In a Tabata routine, you’ll do 20 seconds of work at your highest intensity followed by 10 seconds of rest.
If you’re looking for a more difficult workout, increase the length of time you do each exercise. If you’re sporting superior abs, do 4 or 5 circuits. Depending on your fitness level, you can do 2 or 3 circuits. Take a 2-minute break before starting the circuit again. Do each exercise for 45 seconds, going directly into the next exercise without a break until you get to the end of the circuit. Create a HIIT workout with circuits of 5–7 exercises.You can either increase reps or sets if you need more of a challenge. Start with 2 sets of 10 and see how you feel. Add 2 or 3 standing ab exercises to a cardio or strength routine.You can use standing ab exercises in a couple of ways: Bend you legs at the knee, pressing your feet into the mat, and engage your core.
#REVERSE CRUNCH TARGET MUSCLES HOW TO#
How to build a standing ab exercise routine To do a reverse crunch, start by lying on your back, with your lower back, head, and neck pressed into the floor.
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