Crunches With Legs Up

A floor crunch variation where legs are extended straight up, targeting the rectus abdominis through spinal flexion.

Instructions

1. Lie on your back with your legs extended straight up toward the ceiling, feet together.
2. Place your hands lightly on either side of your head, keeping your elbows in. Do not lock your fingers behind your head.
3. Press the small of your back down into the floor to isolate your abdominal muscles.
4. Curl your upper body forward, reaching your hands toward your toes and lifting your shoulder blades off the ground.
5. Hold the contraction for a second at the top, squeezing your abdominals hard.
6. Slowly lower your shoulders back down to the starting position as you inhale.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your neck neutral; avoid pulling on your head.
• The lift should come from your abdominals, not momentum.
• Lower control is just as important as the lift; take twice as long to descend.
• Focus on a slow, controlled movement throughout.