Toolbox Aid

May 13th, 2023 1:31 PM Mr. Q Categories: Body Weight

Type:

Equipment:

Vertical crunches are a variation of the traditional crunch exercise, and they primarily target the rectus abdominis muscle. This exercise involves lifting your legs vertically into the air while lying on your back, and then lifting your upper body towards your legs to engage your abs.

Stretch:

• Supine piriformis stretch

Warmup:

• Jumping jacks: 2 sets of 20 reps
• Jogging in place: 2 sets of 30 seconds each
• Leg swings: 1 set of 10 reps on each leg

How to select the proper weight: This exercise doesn’t require any additional weight. You can perform it with your bodyweight alone.

Proper form:

1. Lie on your back with your legs extended vertically in the air, feet together, and arms extended straight behind your head.
2. Keep your lower back pressed against the floor and engage your abs.
3. Lift your shoulder blades off the floor, crunching your upper body towards your legs.
4. Lower back down to the starting position with control.

How to reduce the difficulty:

• Bend your knees and bring them towards your chest instead of keeping your legs extended vertically.
• Place your hands under your hips for added support.

How to increase the difficulty:

• Hold a lightweight medicine ball or dumbbell in your hands.
• Straighten your legs fully to increase the leverage on your abs.

Reps:

• Beginner: 2 sets of 10 reps
• Intermediate: 3 sets of 15 reps
• Advanced: 4 sets of 20 reps

Estimated time for exercise: 5-10 minutes