A to Z: Runner’s stretch, rhomboids-smr, rear leg raises, reverse crunch, and Russian twists

(An A to Z Challenge entry)


Not going to lie, “R” was a bit rough. Am grateful for good tunes to dance to when I had ten minutes left at the end.

I tried to avoid a lot of the cop-out “R” exercises that included “rear” or “reverse” by only doing one of each. Many of those exercises were just different ways to do exercises I have already done. Here is my list tonight: Runner’s stretch, rhomboids-smr, rear leg raises, reverse crunch, and Russian twists.

Runner’s stretch

The good ol’ leg stretch that we all remember for grade school. This oldie but goodie never fails to get a comprehensive leg stretch. Not much explaining here, but will provide two images from bodybuilding.com to showcase the different ways you can do it.

Screen Shot 2016-04-21 at 10.38.10 PM Screen Shot 2016-04-21 at 10.38.02 PM

In addition to these ways, you can always sit on the floor, kneel or prop your leg on a bar. All these ways work. Choose what works best for you.


Another foam roller stretch! The rhomboids-smr stretch works your middle back and trapezoid muscles.

Screen Shot 2016-04-21 at 10.45.24 PM

This felt really good. Also great for a back crack too!

Rear leg raises

The rear leg raises are similar to the quadruped leg lift that I did yesterday. However, these are done in repetitions (not a lift and hold) and there is not a toe lift at the end.

Screen Shot 2016-04-21 at 10.50.08 PM

I like these, like all other leg raises I have done so far. Mostly because you can feel them working right away.

Reverse crunch

Reverse crunches were not something I was looking forward to. These would be way more fun if you are meant to use your momentum, but that’s not how you build your core muscles, now is it?

It took a lot of concentration to focus on raising my legs using my cores. Then again, I bet these are intended to be harder than they look.

Screen Shot 2016-04-21 at 10.59.36 PM

Russian twists

Man! Russian twists sure to work your abs and lower back (probably my two weakest muscle areas…). One thing to note, it is good to have extra cushion under your butt for these, as your tailbone against a hard floor can be painful.

Crank Health & Fitness shares this exercise with me tonight.

Screen Shot 2016-04-21 at 11.06.14 PM

I do wonder how these got their name though… they don’t seem particularly Russian to me?

Final Verdict

Like I said at the opening of this post that these “R” exercises were hard to do — mostly hard to do for the entire time. But that just means that had to dance it out.

Health point challenge: Success!

Have you ever heard of and/or done either the Russian twists or reverse crunches? What is your favorite way to do the runner’s stretch?

Posted in A to Z Challenge, Fitness, Goals, Health

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