Exercising the reverse abdominals trains the muscles of the abdomen, but with a much lower impact on the back and neck than traditional crunches. You need to lie on your back with your knees bent and lift your feet towards the ceiling. At this point you need to lift your pelvis off the ground. If you train like this regularly, you can get toned abs! Read on to learn more.
Steps
Part 1 of 2: Initial Position
Step 1. Lie on the ground with your legs extended
Spread your arms out to the sides, as if they were wings, for greater stability during the exercise. If you feel more comfortable, you can bend your elbows and interlace your fingers behind your head.
Step 2. Bend your knees and lift your feet
The thighs must be perpendicular to the floor, while the shins are parallel to it. The legs, in this position, should create a 90 ° angle at the knees. Keep your feet together.
Part 2 of 2: Perform the Exercise
Step 1. Inhale and pull your legs towards your torso
Sway your knees slightly towards your face and point your feet towards the sky. This should force you to bring your pelvis back and lift it off the ground.
Contract your abs as you lift your legs. You should feel them working as you bring your legs towards your torso
Step 2. Exhale and bring your legs back to the starting position
Don't get off abruptly. Lower yourself without losing control of your body as you exhale.
Step 3. Do 15-20 repetitions
Rest and then do another series. Continue like this until you have completed 3-5 sessions.
Step 4. Practice these exercises for best results
To begin seeing and feeling the fruit of your labor you should do 3-5 sets for 2-3 days a week for at least 7 weeks. If you want faster results, increase the number of sets and training days.
