Leg Crunch (Medicine Ball)

An abdominal crunch variation where a medicine ball is held between the feet, adding resistance while targeting the rectus abdominis and hip flexors.

Instructions

1. Lie on your back on a mat with your knees bent and feet flat or slightly elevated.
2. Grip a medicine ball between your feet with pointed toes.
3. Place your hands lightly behind your head or crossed over your chest.
4. Contract your abdominals and curl your shoulders up toward your hips, bringing the medicine ball upward.
5. Lower your shoulders back down slowly without fully relaxing your abdominals.
6. Repeat for the desired number of repetitions.

Tips

• Keep the medicine ball secured between your feet throughout the movement.
• Lead the crunch with your chest, not by pulling on your neck.
• Keep your lower back in contact with the mat to maintain proper form.
• The movement is short and controlled; focus on the squeeze rather than range of motion.
• Breathe out as you crunch up, breathe in as you lower down.
• Start with a lighter medicine ball to establish proper form before progressing weight.