Vertical Leg Crunch

Abdominal Crunches

A vertical leg crunch takes the traditional crunch to the next level.

By extending the legs vertically towards the ceiling, you are adding more resistance.

This gives you a more advanced level for really working the rectus abdominus muscle.

This move will really focus on both the lower and upper abdominals.

Be sure to support your head when doing this move.

But make sure you let the stomach muscles do the movements and don't push up with your hands.

This is the third video in the abdominal crunches series. To see the others, use the next or previous buttons below the video.

Exercise #3 - Vertical Leg Crunch

This leg crunch is a slight variation of the traditional crunch.  With a slight variation you can do a full vertical leg crunch which is explained below.

This six pack exercise was rated number 4 in a study of some of the most effective ab exercises.

How to do the Vertical Leg Crunch
  1. Lie on the floor with back flat to the floor and place your hands beside you or loosely behind your head.
  2. Extend your legs straight up, knees bent slight and crossed.
  3. Using your ab muscles, contract the abs while you lift your upper body as if reaching your chest to your feet.
  4. Keep your legs in a fixed position and at the top of the move, pull in your belly button towards your spine.
  5. To do this move as a full vertical leg crunch, place your hands loosely by head.  When lifting your upper body, also reach your legs to the ceiling, creating a curve or u-shape with your torso.
  6. Repeat this move for 8 to 15 repetitions.

Note: If you feel pressure or pain in your lower back, just don't do the full vertical crunch and place your hands under your hips for added back support.

You can also bend your knees at a 90 degree angle to do this ab exercise.

Click play to watch this video.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the vertical crunch on youtube.

Additional Articles

Abdominal Muscles
Get to know all the different muscles in your stomach. This article goes through the anatomy of your abdominals.

Exercise Tips
If you are just starting out on your workout routines, then use these helpful tips.

Weight Loss Tools
See all the different tools available on this site. There are online calculators, downloadable spreadsheets and more.