To perform a vertical leg crunch, follow these steps, referencing the provided video:
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Start Position:
- Lie on your back on a mat.
- Bring your legs up to a tabletop position, forming a 90-degree angle at your knees, as explained in the reference at 0:08. This means your shins are parallel to the floor and your thighs are perpendicular to it.
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Engage Your Core:
- Pull in your lower abdominal muscles. This will help stabilize your back and allow you to perform the crunch effectively.
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Lowering Movement:
- On an inhale, slowly lower your heels toward the mat.
- The key is to control the movement and not let your lower back lift off the mat. Focus on using your core muscles to maintain this control.
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Exhale and Crunch:
- On the exhale, lift your head and shoulders towards your knees, bringing your chest toward your legs.
- The lift should be controlled, engaging the abdominal muscles and not relying on momentum.
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Return to Start:
- Inhale as you slowly return to the starting position.
- Keep the movement controlled and fluid.
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Repeat:
- Repeat the sequence for desired repetitions.
Key Points for Effective Vertical Leg Crunches
- Controlled Movement: Avoid jerky motions. Focus on slow, controlled movement throughout the exercise.
- Core Engagement: Keep your core muscles engaged to protect your back and get the most out of the crunch.
- Breathing: Use controlled breathing - inhale as you lower and exhale as you crunch, helps engage the core muscles more effectively.
- Neck Comfort: Keep the chin slightly tucked to avoid strain on the neck. If necessary support your head with your hands.
- Progressive Difficulty: If necessary start with fewer repetitions or modifications. You can increase repetitions or sets as you get stronger.
