Seated Reverse Circle Crunches
enums.exercise_tag.COREenums.exercise_tag.STRENGTH
exercise_detail.body_part: enums.body_part.ABS
exercise_detail.description
Seated Reverse Circle Crunches are an abdominal exercise that targets the lower and upper abs, as well as the obliques. This exercise involves performing circular motions with your legs while maintaining a seated position, engaging your core muscles to stabilize your body.
exercise_detail.how_to_perform
- Sit on the edge of a bench or mat with your knees bent and feet flat on the floor.
- Lean back slightly, keeping your back straight and core engaged.
- Lift your feet off the ground, bringing your knees towards your chest.
- Begin to draw a circle in the air with your knees, moving them in a clockwise direction.
- Complete the desired number of repetitions, then switch to a counterclockwise direction.
- Maintain controlled breathing throughout the exercise.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Keep your core tight to prevent strain on your lower back.
- Focus on smooth, controlled movements rather than speed.
- If you find it difficult to balance, place your hands lightly on the floor beside you for support.
- Ensure that your shoulders remain relaxed and away from your ears.
- Start with smaller circles if you're new to this exercise and gradually increase the size as you gain strength.
exercise_detail.common_mistakes
- Leaning back too far, reducing core engagement.
- Using momentum instead of controlled movements.
- Performing circles that are too wide, straining the lower back.
- Not keeping feet elevated, diminishing lower abdominal activation.
- Failing to maintain a straight back, leading to poor posture.
- Neglecting to engage the obliques during the circular motion.
- Allowing shoulders to hunch, reducing upper body stability.
- Inconsistent breathing, affecting core stability and endurance.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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