Band-Resisted Reverse Crunch

Описание: 1. Make sure your foot is in dorsiflexion (toes toward shin). This can help the knees get into more flexion and increase anterior core demand.

2. Keep the knees fixed in a bent position throughout the set. This can alleviate unwanted contribution of the quads and hip flexors, which means the lower abdominals get more attention.

3. Start the drill with the knees elevated just past 90 degrees at the hip. This helps prevent momentum and any passive action of the core. With this comes an increased demand for tension from the external oblique and rectus abdominus to drive the lower half upwards. You'll also reduce some tone from specific hip flexors that are overactive in the process.

4. Use a "mechanical anchor" with this exercise. In the video it's a ball, but a pillar or 45-pound plate would work just as well. This creates a more stable platform to exert from systemically resulting in more potential overload and development of the core.

5. Next, drive your knees upwards as you roll up into a ball and tuck or tilt your pelvis under posteriorly. Once you reach a sticking point or come into contact with your elbows, begin the descent back down towards the training surface in a slow and controlled fashion to increase the challenge. The core contains a lot of slow twitch fibers, so training with slow tempos and higher volumes tend to stimulate these fibers well.

6. Once you feel the sensation of your hips and low back touching the ground, make sure not to arch, and accelerate back up into the next repetition.

7. Repeat this process until the set is complete.

8. Do 3-4 sets of 12-24 reps, for 2-3 days per week. – Travis Hansen