Try to keep your legs from moving or swaying while you lower your shoulders back to the ground. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). Last Updated: December 5, 2019 Lie on your back on a mat or another surface that will be comfortable. The rectus abdominis is the chief target of the basic crunch. Begin by slowly curling your upper body, lifting your shoulder blades off of the floor. While keeping the lower back grounded, reach upwards towards the toes by flexing the core and lifting the upper body off the ground. Exhale on the upward motion. You'll improve as you practice. Keep your legs elevated in the starting position after you’ve lowered back down to the grown. Vertical leg crunches have one advantage over regular crunches: Both regular and vertical leg crunches work the upper abdominals. Your starting position for a vertical leg crunch is lying completely flat on the ground with your whole body extended and your toes pointed. Nearly got my 6 pack after months of training! Why are Kettlebells Better Than Dumbbells for Cardio and High …. Lower legs down until they are a few inches off the ground. They also strengthen the transverse abdominis, a muscular sheet that exists on the lateral sides of the abdominal wall, front to back. We may earn a commission through links on our site. For tips on making the exercise more intense, read on! Changing up your ab routine is part of getting a full core workout, and there are variations and options to help you expand your ab exercise repertoire. This Beet Root Powder Pre Workout SUP Will Keep You …. Learn how to do vertical leg crunch exercises in this strength training video. So, how is it different in practice from the basic crunch and vertical leg crunch exercise? How to Do the Incline Reverse Bench Crunch. Reach until you physically can’t anymore, then slowly lower yourself back to the ground maintaining your torso positioning. Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Due to the legs’ elevation, we get the group of muscles called hip flexors engaged. Perform again with legs a few inches higher. It contains everything you need for total-body fitness and transformation. workout plans page! Bring your legs up, extending them perpendicular to the floor with knees slightly bent. Be sure to keep your legs elevated in the starting position after you’ve lowered your shoulders to the ground. Use your core muscles to prevent leg motion. Our passion is to empower fitness businesses to think big when it comes to growing their business. You can bend your knees a little and/or cross your legs if it makes the exercise easier. If you’re reading this, chances are you’re trying to get fit and get the most out of your workouts, which is where vertical leg crunches come in. exercise This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2c\/Do-Vertical-Leg-Crunches-Step-2.jpeg\/v4-460px-Do-Vertical-Leg-Crunches-Step-2.jpeg","bigUrl":"\/images\/thumb\/2\/2c\/Do-Vertical-Leg-Crunches-Step-2.jpeg\/aid1830958-v4-728px-Do-Vertical-Leg-Crunches-Step-2.jpeg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Julian has over 12 years of personal training and coaching experience. Move slowly and under control, instead of jerking through reps without any care. They are the perfect way to work on your abdominal muscles and legs without potentially harming your spine. 4. The movement should come from a contraction of the abs, not from swaying forward with your upper body. vertical leg crunch instructions, vertical leg crunch tips, Let's break down how to do the exercise, the benefits you'll get from doing it, the muscles you'll work, and common mistakes some people make while doing the vertical leg crunch that you should avoid. This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. Place your hands folded behind your neck. This article has been viewed 116,925 times. Don’t forget to move them down in a steady non-jerky motion. It is similar to the basic crunch, except that the legs are perpendicular to the floor. It’s essentially a more advanced version of the standard crunch except your legs are elevated, which makes the movement a little more challenging. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The starting position is also lying flat on your back but with arms placed flat on each side for balance. Continue curling your body upwar… A leg crunch, or vertical crunch, is an exercise that focuses on abdominal muscles and is almost the same as regular ones. Is It OK To Work Out On An Empty Stomach? You can cross your ankles if it makes it more comfortable for you. Inhale on the downward motion. If you're lifting a lot of weights, you can do foam rolling, stretching, light cardio, and get the occasional massage. Target Your Abs and Obliques With the Bicycle Crunch, A 20-Minute Workout Routine to Build Rock Solid Abs, Work Your Abs Properly by Learning the Perfect Crunch, How to Strengthen Your Core With Dolphin Push-Ups, How to Make Crunches Work Better for You by Targeting the Right Muscles, Meet Your Ab Muscles to Find Out How They Work, 10 Ab Exercises That Won't Waste Your Time, Get Superhero-Level Upper Body Strength With Spiderman Pushups. Avoid crunches after the first trimester of pregnancy, as soon as the belly expands. Thank you, {{form.email}}, for signing up. Warning: When using weights, it’s really important that you lower back down slowly and with control to avoid injury. Then, cross your legs at your ankles and lift your legs up in the air so that they’re almost completely straight and perpendicular to the floor. Learning the technique of a vertical leg crunch is actually really simple: lie on the ground, elevate your legs, and contract your abs to raise your shoulders off of the ground. ...more. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8b\/Do-Vertical-Leg-Crunches-Step-8.jpeg\/v4-460px-Do-Vertical-Leg-Crunches-Step-8.jpeg","bigUrl":"\/images\/thumb\/8\/8b\/Do-Vertical-Leg-Crunches-Step-8.jpeg\/aid1830958-v4-728px-Do-Vertical-Leg-Crunches-Step-8.jpeg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. The vertical leg crunch is a great exercise to target your abs and core. I post all new exercises and training programs to these social media platforms. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/16\/Do-Vertical-Leg-Crunches-Step-10-Version-2.jpeg\/v4-460px-Do-Vertical-Leg-Crunches-Step-10-Version-2.jpeg","bigUrl":"\/images\/thumb\/1\/16\/Do-Vertical-Leg-Crunches-Step-10-Version-2.jpeg\/aid1830958-v4-728px-Do-Vertical-Leg-Crunches-Step-10-Version-2.jpeg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. The vertical leg crunch is easy to do anywhere. For tips on making the exercise more intense, read on! This crunch exercise is a famous go-to for fitness lovers and six-pack seekers because it focuses on the lower abdomen, the whole rectus abdominis, transverse abdominis, spine, and core. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cf\/Do-Vertical-Leg-Crunches-Step-7-Version-2.jpeg\/v4-460px-Do-Vertical-Leg-Crunches-Step-7-Version-2.jpeg","bigUrl":"\/images\/thumb\/c\/cf\/Do-Vertical-Leg-Crunches-Step-7-Version-2.jpeg\/aid1830958-v4-728px-Do-Vertical-Leg-Crunches-Step-7-Version-2.jpeg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Next, slowly start raising your legs so that your thighs are at a 90-degree angle with the ground, and your calves are parallel to it. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ed\/Do-Vertical-Leg-Crunches-Step-1.jpeg\/v4-460px-Do-Vertical-Leg-Crunches-Step-1.jpeg","bigUrl":"\/images\/thumb\/e\/ed\/Do-Vertical-Leg-Crunches-Step-1.jpeg\/aid1830958-v4-728px-Do-Vertical-Leg-Crunches-Step-1.jpeg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Vertical leg crunches work on the rectus abdominis, which is your front ab muscles. Ground the lower back into the floor by flexing the abs, then bring the arms directly upwards as if you’re doing a Frankenstein walk. Raise your arms and legs straight up into the air. This should be a slow and controlled descent. Place your hands folded behind your neck. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/56\/Do-Vertical-Leg-Crunches-Step-4.jpeg\/v4-460px-Do-Vertical-Leg-Crunches-Step-4.jpeg","bigUrl":"\/images\/thumb\/5\/56\/Do-Vertical-Leg-Crunches-Step-4.jpeg\/aid1830958-v4-728px-Do-Vertical-Leg-Crunches-Step-4.jpeg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. If you have any back or neck problems, talk to your doctor or physical therapist about whether crunches are appropriate for you. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Lie flat on your back and bring your legs up into an “L” position. Finally, straighten your legs gradually until they are truly vertical and keep your toes pointed. Rather than supporting your head with your hands, you can extend your arms toward your toes during the crunch. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The variation of vertical leg crunches is in you reaching for your legs that are lifted at a 90-degree angle. Keep your chin up as you raise your upper body. exercise mat. 3. The vertical leg crunch not only increases the rectus abdominis workout, it is effective for recruiting the lower back extensors, the transverse abdominals, and even the external obliques and internal obliques.