To perform raised leg crunches, lie on your back with your legs raised straight above your hips, then crunch upwards, focusing on engaging your core muscles. This exercise strengthens your abs (rectus abdominis) and hip flexors (psoas).
Here's a breakdown of the steps:
- Starting Position: Lie flat on your back on a mat or comfortable surface.
- Leg Placement: Raise your legs straight up in the air, perpendicular to your body. You should form roughly a 90-degree angle at your hips. Keep your legs straight, but a slight bend in the knees is acceptable if needed.
- Hand Placement: Place your hands lightly behind your head, supporting your neck. Avoid pulling on your head during the exercise. Alternatively, you can cross your arms over your chest.
- Crunch Upward: Engage your abdominal muscles and lift your upper body towards your legs. Focus on squeezing your abs as you crunch. The goal is to lift your shoulder blades off the floor, but not necessarily to touch your chest to your knees.
- Controlled Descent: Slowly lower your upper body back down to the starting position, maintaining control throughout the movement. Avoid dropping back down.
- Repetitions: Repeat the crunching motion for the desired number of repetitions. Aim for 10-15 repetitions per set.
Important Considerations:
- Core Engagement: Focus on using your abdominal muscles to lift your upper body, not your neck or back.
- Controlled Movement: Avoid jerky or rushed movements.
- Breathing: Exhale as you crunch up and inhale as you lower back down.
- Neck Support: Ensure your neck is supported by your hands, but avoid pulling on it.
- Listen to Your Body: If you feel any pain, stop the exercise immediately.
Raised leg crunches are a great way to target your abdominal muscles effectively. Remember to focus on proper form to maximize results and prevent injuries.
