Vertical Leg Crunch Abdominal Exercise

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Vertical leg crunch abdominal exercises can be done right at home, so long as you follow a few basic steps. Learn about vertical leg crunch abdominal exercises with help from a certified Pilates instructor in this free video clip.

Part of the Video Series: Pilates, Stretching & Abs
Promoted By Zergnet

Video Transcript

Hey there, I'm Sarah from Pilates by Sarah Luna. Today, we're going to work on vertical leg crunch abdominal exercises. So, go ahead and lay down on your back. Take your legs to a tabletop position or 90-degree angle behind your knees. Pull in on the low abdominals and on your breath in, you're going to lower the heels down towards the mat; exhaling, bring them back up. You're going to continue with this movement without changing anything in your back. So, as you lower your legs away from you, make sure your back stays flat on the mat. You can alternate and do one leg at time if doing two legs is a little too difficult. Go ahead and repeat this at least ten to 12 times to strengthen up that low abdominal region. Then, from there to make it a little bit more challenging, go ahead and lengthen both legs up towards the ceiling; knees nice and straight, inner thighs engaged. Lower bot legs down towards the floor and lift them back up, exhaling and keeping your low back on the mat. Again, repeat this eight to ten times and if you need a little bit lighter or variation, lower one leg down at a time and lifting it back up, alternating sides. Your last variation of a vertical leg crunch, as the legs are up towards the ceiling, you're going to exhale and tuck the pelvis under, lifting the tailbone off of the floor and releasing. Using as little momentum as possible and complete muscular strength, lift that tailbone up, taking the legs closer to the ceiling and lower down. Go ahead and repeat 20 to 30 times so that you really can get those low abdominals targeted. Enjoy and good luck strengthening those low abs.


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