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Exercise as if you were trying to squeeze a ball between your legs. At the top point, we linger for a couple of seconds, then slowly return to the starting position as we exhale. It is important not to lower your legs to the floor when returning to maintain tension in the abdominal muscles.
This exercise targets the lower abs, namely the rectus abdominis and calves. To make the exercise more challenging, you can perform it with weights, such as holding dumbbells between your legs. You can also change the angle of the pelvis and legs to change the level of load.
As with crunches, it is important to ensure proper technique and avoid overstraining your neck or back muscles. For best results, it is recommended to perform reverse crunches in combination with other abdominal exercises such as side crunches and planks.
Don't forget also about a healthy lifestyle, which includes proper nutrition and regular physical activity. In addition, before starting classes, it is recommended to consult with a trainer or doctor to avoid injury and receive recommendations on the choice of exercises and training intensity.
Thus, crunches and reverse crunches are effective exercises for developing the abdominal muscles. Proper execution and regular exercise will help you achieve the desired results and improve your overall health and fitness.