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Instructions
- Lie flat on your back on a yoga mat with legs raised and bent at 90 degrees.
- Extend your arms straight toward the ceiling, keeping them aligned with your shoulders.
- Engage your core and lift your shoulders and upper back off the mat using abdominal contraction.
- Hold briefly at the top and then slowly lower your upper body back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid pulling with your arms; use your abs to lift.
- Keep your neck neutral and chin slightly tucked.
- Do not let your lower back arch excessively off the mat.
- Move in a slow and controlled manner to maximize core activation.
Breathing Tips
- Exhale as you crunch up.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if you have lower back pain or herniated disc.
- Consult a physician before performing if you have neck issues.
The Legs Raised Crunch is a fundamental abdominal exercise designed to strengthen the core by targeting the rectus abdominis. By elevating the legs and keeping them stationary, this variation increases tension on the abdominal muscles throughout the movement. It eliminates momentum, making it easier to isolate the core muscles effectively. This makes it an excellent option for beginners looking to build a strong foundation or for advanced users seeking to refine their form. Performed on the floor with no equipment except a yoga mat, the Legs Raised Crunch can be easily included in home or gym workouts. Its simple setup and effectiveness in building midsection strength make it a go-to exercise for improving posture, core stability, and abdominal definition.
What muscles do legs raised crunches work?
Legs raised crunches primarily work the rectus abdominis, with secondary activation in the external obliques and lower back stabilizers.
Is the legs raised crunch good for beginners?
Yes, the legs raised crunch is beginner-friendly and ideal for building core strength without requiring special equipment.
How should I breathe during legs raised crunches?
Exhale as you lift your shoulders off the mat and inhale as you return to the starting position to maintain proper core engagement.
Can I do legs raised crunches every day?
While possible, it's recommended to allow at least 48 hours of rest between sessions to promote muscle recovery and growth.