There are a couple ab moves that we do in class that often get confused with each other. Im hoping to shed some light on the difference between reverse crunches and knees to elbows this technical Tuesday!

While both of these exercises work the core there are different reasons for doing them. Reverse crunches are safer to perform in larger quantities because the legs do not extend along the floor, thereby creating more stability in the low back. Reverse crunches are a way to create endurance in the core musculature.

Knees to elbows, on the other hand, are more of a strength movement. As you know, strength movements are performed in lower numbers. It takes more effort to keep the low back stable with the legs extended as the are in Knees to Elbows. Take a look at the videos below. See if you can identify the difference in risk for low back stability between the two.

revxk2e

Reverse Crunch: 

Knees to Elbows:

Shortened muscles of the hip flexor (Psoas, quads, rectus abdominus) can cause stress on the low back. If your hip flexors feel the burn more than your abs in either of these exercises, then modify with the exercise below to open up the area of tension.

Reverse Crunch + Glute Bridge Hip Extension:

 

Gumsaba Fitness Class schedule Wednesday 9/7/16

5:30AM Sunrise Danville Womens only class – Coach Karen – Cardio Core Mash Up

6AM Sunup Moraga Womens only Class – Coach Briana – Cardio Core Mash Up

9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach James – Cardio Core Mash Up

8:15AM Sunshine Moraga Womens only Class – Coach Briana & Coach Kristin – Cardio Core Mash Up

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Cardio Core Mash Up

11:00AM Cytosport Next Level In Trinity – Coach Michelle (private class)

12:00AM Cytosport All Levels HIIT – Coach Michelle (private class)

12:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)