Crunch with Leg Lift

Cómo hacer el Crunch with Leg Lift

1. 1Lie flat on your back on a mat with your legs extended and your arms reaching toward your feet or resting beside your hips.
2. 2Brace your core and press your lower back gently into the floor to remove any gap before you begin.
3. 3Curl your head, shoulders, and upper back off the mat while at the same time lifting your straight legs up toward the ceiling.
4. 4Bring your torso and legs toward each other, squeezing the abdominals hard at the top of the movement.
5. 5Pause briefly at the top while keeping tension on your core, without letting your neck strain.
6. 6Lower your shoulders and legs back down under control until you are nearly flat again.
7. 7Stop just short of resting your legs on the floor, then repeat for your target reps.

Consejos de técnica

• Move with control on both the lift and the lower; a slow, deliberate tempo keeps tension on the abs instead of relying on momentum.
• Exhale as you crunch and lift, then inhale as you return, to help engage and brace your core.
• Keep your chin off your chest and your gaze toward the ceiling so the work stays in your abdominals, not your neck.
• If the straight-leg version is too hard, bend your knees slightly to shorten the lever and reduce strain on your lower back.

Errores comunes

• Yanking your head forward with your hands, which strains the neck and shifts effort away from the abs.
• Using momentum to swing the torso and legs up, which removes tension from the core and reduces the work each rep does.
• Letting the lower back arch up off the floor as the legs lift, which stresses the spine instead of loading the abdominals.
• Dropping the legs and shoulders down quickly, which wastes the lowering phase where much of the muscle work happens.

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