Do Vertical Leg Crunches
This low-impact exercise is an extremely effective way to strengthen your abdominal muscles.
Contents
Steps
Getting in the Starting Position
- Lie on your back. Place your hands behind your head.
- Cross your legs at the ankles. Extend them up in the air. Make your legs almost completely straight, but don't lock your knees.
Performing the Exercise
- Lift your torso up towards your knees. Try to touch your hands to your toes or ankles by only contracting your abs. Be sure to keep your chin off your chest. Exhale as you contract your abdominals.
- Inhale and return to the starting position.
Frequency
- Do 12 to 16 repetitions of this exercise per set. Repeat until you've completed 1 to 3 sets.
- In order to start seeing/feeling results, aim to do 3 sets 4 days a week for 5 weeks. For faster results, increase the number of sets/times per week you do this exercise.
Tips
- To make this exercise less challenging, only lift one leg at a time.
- The benefits of this exercise are increased strength and flexibility in your core muscles.
- If you would like to improve the stability of the ball, roll a towel up lengthwise and wrap it around the base of the ball. This will prevent the ball from rolling around too much and help you get used to it as a support.
Warnings
- Potential injuries to your neck may be incurred if this exercise is performed incorrectly. Be sure to keep your chin off your chest.
