I wanted to do a specific exercise for today’s Table Tennis Fitness that would incorporate the two muscle groups that we have been working on over the last few days: quads and core.
A great exercise to attack both of these essential muscle groups is the reverse crunch.
There are many variations of the crunch exercise, and depending on which version you choose, you can activate different muscles with each different crunch – making the crunch a versatile exercise and a great tool that we are going to utilise today!
I made sure to stretch both muscle groups before engaging in the exercise. Make sure you are relaxed and well stretched!
Note: I reused the same stretch as yesterday, so I have only included a new quad stretch in this post! Find yesterday’s core stretch here!
Now we have finished stretching, we can begin the reverse crunches.
As you can see in the video, I try to lower my legs slowly to the ground and hold them there for a few seconds before I bring them back up to the resting position. By doing this, we add more tension to the stomach.
Additionally, I have my arms laid out on either side, which really puts extra pressure on the core to try and maximise the difficulty of the exercise. However, this is not an easy exercise, especially if you are new to it. To counter this, just lay your hands underneath your thighs/lower bottom. This will take a little bit of the tension away from the stomach, as well as support your lower back.
I recommend trying 2-3 sets of 30 reps, with a short break between each set. Remember though, it’s important we take fitness at our own pace, as otherwise we can find ourselves getting injured if we try to do too much too soon. If you feel that 2-3 sets are a lot, feel free to lower the rep count to 20 or less.
How did you find today’s Table Tennis Fitness? Please do let me know in the comment section below!
This blog provides information related to exercise, fitness and is intended for your personal use and informational purposes only. You should always consult with a physician before beginning any exercise or fitness especially if you are pregnant or have any pre-existing health conditions. Nothing in this blog should ever be considered as medical advice. These are exercises that I personally do, and recommend, however your use of the blog is solely at your own risk.