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How to Do Vertical Leg Crunches – Benefits, Crunches Variations

70
3-4 sets of 10-15 reps/day
50
7 min

Muscles Involved: Leg, Ab

Benefits of Vertical Leg Crunches

Are you tired of ordinary crunches? Here there is a great variation of vertical leg crunches. The main purpose of this exercise, like classic crunches,is to strengthen and tone abdominal muscles. However, it has more benefits. This workout helps to get rid of your belly fat and does not require any fancy equipment.

Vertical leg crunches can strengthen lower as well as upper abdominal muscles. Since they make your stomach stronger, you will be more proficient in various aerobic activities such as running, swimming, walking and cycling. This exercise improves your stamina and endurance so you will be able to perform other exercises easily.

This exercise also helps to enhance your posture and balance. It prevents poor posture and causes fewer muscle spasms. If you want to get rid of extra calories, this exercise is perfect. Besides, it improves metabolism so make sure you will not gain more pounds.
It not only maintains your physical health but mental as well. Such exercising keeps bad thoughts and depression away and helps to cope with stress.
If you think that your belly is not in good shape, then regular performing this exercise will help you to achieve a flat belly and you will become healthier, stronger and happier.

How to Do Vertical Leg Crunches

  • The initial position: lie on your back. Place your hands at your sides;
  • Lift your legs and keep them straight, at the same time try to touch your toes with your hands. Do not to forget to exhale.
  • Slowly return to the starting position.

How many vertical leg crunches should I do per day?

Do as many vertical leg crunches as recommended according to your workout routine or workout plan. Generally, first visible results are achieved after three-four weeks by doing at least 15-20 vertical leg crunches three-four times a week. Remember that the quality of performance is important – not quantity.

Tips

  • Your lower back should be pressed on the ground;
  • Do not forget to squeeze your abs while performing the exercise;
  • Your legs should be straight in order to tone your hip flexor and thigh muscles.

Crunches Variations

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