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Vertical Leg Crunch
This is a small variation on the crunch exercise. Placing your legs in the air makes the crunch harder because now you have to work to overcome the tightness of your hamstring muscles. You can vary the intensity by varying the legs. Higher us is harder, lower (especially with the knees) is easier.
Benefits
Helps flex the spine and maintain control over abdominal muscles and helps stabilize your spine and pelvis.
Body Parts Used
Main focus is on the rectus abdominus.
Instructions
- Lie on your back on a mat or bench.
- Extend your legs straight up from your hips as straight as is comfortably possible.
- Arms can vary. Reaching for the toes is the most common form, but placing your hands behind head makes it harder.
- Exhale as you tighten your abs and reach for your feet as far as you can while still maintaining you low back on the floor.
- Inhale as you return to nearly the starting position. Stop just before touching down and repeat for as many repetitions as desired.
Similar Exercises
Sample Routine
Go here to see samples of complete ab workout routines.
Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program. Also, see my list of exercises for more.