Vertical Leg Crunch

Follow the steps detailed below to properly perform this exercise. It is important that you have correct form. Lack of good form can result in two outcomes – first, you just won’t get as much effectiveness out of your workout, and second, you run a higher risk of injuring yourself. If you are able to, you may wish to perform the vertical leg crunch in front of a wall mirror how you can study your form.

  1. Lie on the floor, face up, arms laying at your sides. Extend your legs straight up with knees crossed.
  2. Lift your shoulder blades off of the floor by contracting your abs. Think of it as reaching your chest towards your feet.
  3. At the top of the movement, keep your legs in a fixed position and imagine bringing your belly towards your spine.
  4. Slower lower your legs back down (the slower you go the more you get out of it) and repeat 12 – 16 times, for 2 – 3 sets.

This exercise is simple and can be done anywhere. It is a great way to work your rectus abdominis and obliques, and should only take a couple minutes of your time. There are, however, a couple of things you need to be careful for. First off, don’t use your arms to help raise your legs. A lot of people will put downward pressure on the floor with their hands to help raise their legs. This limits the effectiveness of the exercise. Also, don’t use momentum to finish each repetition – i.e. swinging your legs up towards your chest. You should raise your legs slowly and lower them even slower. Like I said, the slower you go, the more benefit you will get from the exercise.