A leg up crunch, also known as a raised leg crunch, is a variation of the traditional crunch that targets the abdominal muscles with an increased range of motion. Here's how to properly execute it:
- Starting Position: Lie on your back on a mat. Extend your legs straight up in the air, keeping them as perpendicular to the floor as comfortable. You can keep your knees slightly bent. Place your hands lightly behind your head, avoiding pulling on your neck.
- Engage Your Core: Actively engage your abdominal muscles. This is crucial for protecting your lower back and maximizing the effectiveness of the exercise.
- Crunch Upward: Slowly and deliberately curl your upper body up towards your legs, lifting your shoulder blades off the floor. Focus on using your abdominal muscles to initiate and control the movement. Avoid using momentum.
- Controlled Descent: Slowly lower your upper body back down towards the starting position. Maintain control throughout the entire movement to prevent injury and keep your core engaged.
- Repetitions: Repeat the crunching motion for the desired number of repetitions. Aim for 10-15 repetitions per set.
Important Considerations:
- Neck Support: Avoid pulling on your neck with your hands. They are there for light support.
- Breathing: Exhale as you crunch upward and inhale as you lower back down.
- Lower Back: If you experience any lower back pain, stop the exercise. You might try bending your knees more.
- Progression: As you get stronger, you can try straightening your legs more to increase the difficulty.
