Vertical Leg Crunch
A vertical leg crunch takes the traditional crunch to the next level.
By extending the legs vertically towards the ceiling, you are adding
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.
to do the Vertical Leg Crunch
- Lie on the floor with back flat to the
and place your hands beside you or loosely behind your head.
- Extend your legs straight up, knees bent
- Using your ab muscles, contract the abs
you lift your upper body as if reaching your chest to your feet.
- Keep your legs in a fixed position and at
top of the move, pull in your belly button towards your spine.
- To do this move as a full vertical leg
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.
- 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.
also bend your knees at a 90 degree angle to do this ab
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
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