Core
Crunches With Legs Up
A controlled core isolation exercise that stabilizes the lower back while maximizing tension on the upper abdominal wall.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface with your arms crossed over your chest or hands lightly supporting your head.
Raise your legs into the air and bend your knees at a ninety-degree angle so your calves are parallel to the floor.
Exhale and contract your abdominals to lift your shoulder blades two to three inches off the ground.
Keep your neck neutral and avoid pulling on your head by focusing your gaze on a fixed point on the ceiling.
Pause for a brief second at the peak of the contraction while maintaining the position of your legs.
Inhale as you slowly lower your upper body back to the starting position without letting your core relax completely.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Tugging the neck forward with the hands
- Swinging the legs to create momentum
- Holding your breath during the upward phase
- Lifting the lower back off the floor
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.