Vertical Leg Crunch

Stomach fat, flabby abs, and love handles are issues many people are looking to get rid of by doing core targeting exercises, using a stomach fat diet, and engaging in cardio workouts. According to experts and trainers, one of the top core toning exercises is the Vertical Leg Crunch, which actually works the rectus abdominis, located in the upper and middle front of the core. The Vertical Leg Crunch provides users with a tightening affect, while also working the oblique muscles so that love handles may well be reined in too.

This particular move is often used as an alternate to the basic crunch in core training workouts, while also being used along with other kinds of crunches and exercises, including the Reverse Crunch, Long Arm Crunch, and Hanging Leg Raises. That said, what individuals often like about the Vertical Leg Crunch is that they don’t have to worry about pressing their back against the floor throughout their set; it happens naturally due to the individual’s positioning.

With the Basic Crunch you have to be more conscious of this issue, and some individuals naturally have a tendency to raise the lower back, which reduces its core toning affects and increases lower back stress, and with this crunch they can’t. When you’re ready to do the Vertical Leg Crunch, either roll out your mat or just lie on the floor, with your legs extended straight up with the knees crossed. When it comes to hand positioning you have two choices: hands alongside the head with fingertips touching just behind the ears, or your hands can be on the floor to provide additional support.

Then you begin to contract your adnominal muscles so that the shoulder blades begin to lift up off the floor, moving toward the chest or the feet as they go. The legs stay in the upright position, which naturally presses the lower back into the floor, thereby preserving form and alignment. Also, it can be helpful to envision yourself bringing your navel toward your spine to increase the contraction, once you’re in the full position. You can then curl back down, keeping your legs in position, and preparing to do the next rep. Trainers often suggest doing 1 to 3 sets consisting of 12 to 16 reps.

While you should keep your legs in the upright position, you can bend the knees a bit and cross your legs at the ankles to make it more comfortable if that works for you. Also, if you need some support during this exercise or are a beginner, you can prop your legs up against a chair to make it a bit easier.