Want JLo's abs? Here's the ab exercise she uses

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Want JLo'south abs? Hither'due south the ab exercise she uses

(Image credit: John Shearer/MTV VMAs 2021 /)

When information technology comes to #abgoals, 1 woman who tops every listing is Jennifer Lopez. JLo knows what she's doing when it comes to sculpting the perfect core — she pairs difficult work in the gym with a precise nutrition, and it works.  But what ab exercises does she use to blast her core?

In her nearly recent Instagram upload, JLo gave us an insight into ane of her fell gym workouts, and in detail, ane of her favorite ab exercises — the opposite crunch. JLo also extends her reverse crisis into the dragonfly ab do to really crunch into her core.

When it comes to working on your cadre, not all ab exercises are created equal. Ane that does get yous a lot of bang for your buck, notwithstanding, is the reverse crunch, which is far amend than traditional crunches, or sit-ups, at targeting all of the intestinal muscles.

Your abs are made up of iii major muscle groups — the rectus abdominis, which are the intestinal muscles that run downward the front end of the breadbasket, and are the ones that are visible in a 'six-pack'. The transverse abdominis, which are the deepest abdominal muscles, and the obliques, which run along the side of the body. Unlike traditional crunches, contrary crunches target the rectus abdominis and the transverse abdominis.

A written report published in the American Council on Exercise found that traditional crunches are one of the least effective abdominal exercises you can do. When you crunch, you're only targeting a very pocket-size section of the intestinal wall, plus you're putting a lot of stress on your neck and spine while doing so. Take a wait at four other exercises you shouldn't be doing, and what to practise instead.

Hither's everything yous need to know about mastering the reverse crunch, and the modifications to try to brand the exercise more challenging. Looking for more workout inspiration? We've found the best ab workouts you tin can do for gratis, the practise that's ameliorate than squats at building your glutes, and the dumbbell conditioning with over 1.3 one thousand thousand views.

How to do a contrary crunch

To practise a contrary crisis, start by lying on your back, with your lower back, head, and neck pressed into the floor. Bend y'all legs at the knee joint, pressing your feet into the mat, and engage your core, thinking about sucking your belly push button into your spine.

Keeping your knees aptitude, inhale, and heighten your legs, hips, and bottom off the mat. Interruption at the top of the movement, using your core to keep your hips raised off the mat. Your head and neck should stay imprinted on the mat. Equally you exhale, lower your hips dorsum to the mat. That's i rep.

Make sure you keep the entire motion boring and controlled. It's tempting to rock back and forth, using momentum to raise the legs, only this won't work the abs. If you struggle to get your hips up off the mat, endeavour strengthening your abs using other ab exercises. This is more than of an intermediate move.

It's also important to only elevator your hips and bottom from the mat — if you lot're getting your entire lower back off the mat, yous're going likewise far. Be careful to slowly lower back down too, and avoid collapsing back onto the mat.

(Image credit: Shutterstock)

What muscles are worked during a reverse crunch?

The reverse crisis works the rectus abdominis and the transverse abdominis — in other words the inner core muscles, and the outer, six-pack muscles on the torso. Information technology'south also using only your bodyweight, and then you don't demand any additional equipment.

How tin you make a opposite crunch more challenging?

Reverse crunches aren't the easiest ab exercise, so it's easy to make them more challenging by increasing the number of repetitions you do. That said, if y'all're really looking for a claiming, endeavour straightening the legs during a reverse crisis. Alternatively, at the top of the crunch, try rotating to one side, twisting the legs, then alternate from side to side. Y'all can besides attempt putting a medicine ball between your knees and squeezing the ball during the crunch.

Of course, you can besides follow in JLo's footsteps and extend your reverse crunch into a dragonfly ab practise. To do a dragonfly, become into the opposite crunch position, but keep your legs straight and avoid bending at the hips. Point your toes, and slowly lower your legs back down to the bench. If you lot find yous drib your hips or arch your back, stop, and render to opposite crunches until you have built upwards more core forcefulness.

The benefits of a reverse crunch

Reverse crunches are gentler on the neck and spine than ab exercises similar bicycle crunches or traditional crunches, and then if you lot've ever experienced neck pain during an ab workout, these are a good alternative.

Edifice a stiff core isn't simply an artful goal — it can help yous run faster, elevator heavier, and reduce strain on your back. Strong abs can also help improve your posture, residual, and flexibility.

Jane McGuire is Tom'due south Guide's Fitness editor, which means she looks later everything fitness related - from running gear to yoga mats. An gorging runner, Jane has tested and reviewed fitness products for the past iv years, so knows what to look for when finding a good running picket or a pair of shorts with pockets large enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding circular the Surrey Hills, taking far too many photos of her puppy.

Source: https://www.tomsguide.com/how-to/how-to-do-a-reverse-crunch

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