Negative Crunch
Build a stronger core! The Negative Crunch focuses on the lowering phase, maximizing muscle engagement for serious ab definition.
Optional Equipment
Muscle Groups
Primary
Instructions
1. Lie down on your back on a mat with your knees bent and feet flat on the floor. Place your hands lightly behind your head without interlocking your fingers.
2. Engage your core by pulling your belly button toward your spine, and exhale as you perform a standard crunch, lifting your shoulders off the mat and bringing your rib cage closer to your pelvis.
3. Hold the crunch position for a moment at the top, ensuring that your abdominal muscles are contracted.
4. Slowly and with control, begin to lower your upper body back to the starting position, but emphasize a slow and extended negative phase (the lowering phase). It should take about 3-5 seconds to fully return to the starting position.
5. As you reach the bottom, do not let your head and shoulders completely relax on the mat. Keep tension in your abs as you immediately transition into the next repetition.
6. Repeat the movement for the desired number of repetitions and sets, maintaining a controlled pace and focusing on the muscle contraction throughout the exercise.
The negative crunch is effective for building abdominal strength and endurance due to the emphasized eccentric contraction during the lowering phase. This can promote muscle growth and strength gains in the abdominal area.
---