How to Do Dumbbell Abs Reverse Crunches

Equipment Needed:

• One dumbbell (choose a weight that is comfortable yet challenging for you).

Instructions:

1. Starting Position:

   • Lie flat on your back on an exercise mat.

   • Bend your knees and place your feet flat on the floor, hip-width apart.

   • Hold the dumbbell with both hands and extend your arms straight above your chest.

2. Lift Your Legs:

   • Engage your core and lift your legs off the floor, bringing your knees towards your chest.

   • Your thighs should be perpendicular to the floor, and your shins should be parallel to the floor.

3. Perform the Reverse Crunch:

   • As you exhale, curl your hips off the mat by contracting your lower abs.

   • Use your core to lift your hips towards your chest while keeping your knees bent.

   • Your head, shoulders, and arms should remain on the mat throughout the movement.

4. Incorporate the Dumbbell:

   • As your hips lift, lower the dumbbell towards your forehead, keeping your arms straight.

   • This adds resistance and engages your upper body along with your abs.

5. Return to Starting Position:

   • Inhale as you slowly lower your hips back to the mat and bring the dumbbell back to the starting position above your chest.

   • Maintain control throughout the movement to avoid straining your lower back.

6. Repeat:

   • Perform 10-15 repetitions for three sets, resting for 30-60 seconds between each set.

Tips:

• Focus on using your core muscles rather than your neck or shoulders to prevent strain.

• Keep your movements controlled and steady to maximise effectiveness.

• If you feel discomfort in your lower back, modify the movement by reducing the dumbbell weight or performing the exercise without a dumbbell until you're comfortable.

Incorporating dumbbell abs reverse crunches into your routine can strengthen your core effectively. Enjoy your workout!