i just started an ab routine and i notice that when i do the reverse crunches my hips hurt?? ok let me rephrase, WHILE im doing them, i can feel it in my lower abs, but afterwards my hips are sore and not my abs.....what am i doing wrong???????

Not sure.

BUT... one of the keys to doing reverse crunches is to support the lower back. You do this by making a diamond shaped pattern with your hands (http://stinger1987.homestead.com/files/InvasionDDP.jpg). If any of you remember Diamond Dallas Page, it's his hand symbol (see link). Make this symbol behind your back and place your fingertips just above where your butt touches the floor. This will support your lower back. Bend the knees slightly, raise and lower the legs with a pause and squeeze at the top and bottom of the movement. It works great for me and I've never hurt from doing this.

Hope this helps... otherwise, go see the doc and tell him what's hurting... may be more than just form or lower back support.

-R

thanks! :tu:

Whats a reverse crunch ? How is it performed and what is it intended to work ?

Whats a reverse crunch ? How is it performed and what is it intended to work ?

Reverse crunch is performed laying on your back on the floor. You put a slight bend in your knees, then raise your legs until your body makes and "L" shape. Don't raise your legs too far; you want to keep the lower abdominals under tension the entire time. Lower the legs back to the floor without letting them touch. This is a good exercise to do until failure, but as you get more conditioned, it takes longer to reach failure. I do 3~4 sets of 25 reverse crunches. 25 is the magic number for me right now... I reach failure in 25 the first set or two... then maybe 20 the last set or two. It really, really hardens the abs when done conscientuously. Just remember - keep tension on those abs and pause at the top and bottom for a squeeze!! And protect the lower back by supporting it as described above.

I may not be able to see my abs yet, but when I flex them, they're rock hard under neath what's left of my midriff fat.

well its a crunch using your legs (instead of having your feet on the ground, knees bent), you lift your legs....basically the opposite of a 'regular' crunch...its supposed to work your lower abs

my descriptions arent all the best lol, i have a hard time explaining things the best! :lol:

Ah, i call those lying leg raises. :)

Yes, putting your hand under your lower back will help, but i remember from a previous post by yourself, that you have not got a strong lower back, so you will feel some discomfort, this should subside as the weeks go on and your lower back gets stronger. I hope you have started a lower back program to accompany this new abs program ? :nod:

I did post on another thread, didn't realize you were doing these with a back issue. I gave up doing these a while ago, it nearly destroyed my back. We used to do them as a kid, training for Rugby and they really work the abs, but I would really really not recommend them if you have back pain. I disagree that you back will get better because it could have nothing to do with having a weak back. It could be core muscles, posture, differences in leg length, and possible a host of other thinks that I don't know about, coz I'm not a doctor.

There are other ways of getting a better workout than regular crunches if that is what you are trying to do. Incline crunches were also a problem for me, so I pretty much just do regular crunches and twist crunches.

Perhaps someone else could give advice on this - or start a new thread.

I had the same problem i was using my hip flexors to power the motion and provide momentum. I had to slow down reduce the range of motion and concentrate on bringing my pelvis to my ribcage. If you stop mid way through the movement you should be able hold the position by keeping the abs tight !
Widers

thanks!