Table of Contents:
How to Do Leg Raises
Video taken from the channel: LIVESTRONG.COM
8 Captain’s Chair Hanging Crunch Variations
Video taken from the channel: Fit Gent
Vertical Leg Crunch Abdominal Exercise: Pilates, Stretching & Abs
Video taken from the channel: eHowFitness
How to Do Vertical Leg Crunches
Video taken from the channel: LIVESTRONG.COM
Lower Ab Exercise Mistakes (REVERSE CRUNCH!)
Video taken from the channel: ATHLEAN-X™
How To Do Reverse Crunches
Video taken from the channel: LIVESTRONG.COM
Hanging Leg Raise | HOW-TO
Video taken from the channel: ATHLEAN-X™
Begin by slowly curling your upper body, lifting your shoulder blades off of the floor. Exhale on the upward motion. Keep your legs straight and pointed upward; don’t let them sway or list to one side. Continue curling your body upward using your core muscles.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. open lightbox.
How to Do Vertical Leg Crunches With Perfect Form. Lie on your back and raise your legs until they’re perpendicular to the floor. Keep them straight and squeezed together.
Use your hands to support your neck by gently placing your palms on the back of your head.Vertical leg crunches work the muscles of the thighs by curling the leg vertically, building muscle mass and tone. Learn how to do vertical leg crunch exercises in this strength training video.How to do it: Lie on your back and bring your arms up until your wrists are directly over your shoulders.
Bring your legs up until they are right over your hips. Keep the legs straight. Squeeze.To do a crunch: Lie down on your back.
Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest.Vertical Leg Crunch: To do this crunch, lie flat on your back with your arms straight. Lift your leg together and heels’ facing the ceiling till it is directly above your hips. Then raise your arms to almost touch the feet with your fingers while pulling in your belly button to stabilize your position using your ab muscles.
The vertical leg crunch is known to be more focused on targeting the upper abdominals. However, this exercise is a little hard and we rarely recommend this for newbies. The steps include lifting vertically both legs up in the air and doing crunches with that maintained position.Vertical Leg Crunch Abdominal Exercise: 5 Running Tips for Beginners 5 Things I Wish I Knew about Running from the Beginning How to Do V-Ups + Mistakes & Variations Duration: 2.
Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle. With your core tight and neck relaxed, lower one leg toward the.Variations. The American Council on Exercise and the Biomechanics Lab at San Diego State University find the stability ball crunch, vertical leg crunch and long arm crunch the most beneficial crunch variations for producing activity in the rectus abdominis.Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle.
Breathe out and contract your abs to bring your.Learn how to do double crunches and check out the benefits of a great variety of crunch exercises. Watch the double crunch workout video. Next article How to Do Reverse Crunches – Benefits, Variations, Workout Routines; You May Also Like. How to Do Vertical Leg Crunches – Benefits, Crunches Variations.
July 6, 2016 0 Comments. How to.Raise top leg all the way up towards the sky, followed by the other, so your body forms a 90-degree angle.
Return second leg to mat, followed by first leg. Mermaid Crunch (Left Side).Vertical Leg Crunch. A vertical leg crunch takes the traditional crunch to the next level.
By extending the legs vertically towards the ceiling, you are adding more resistance. This gives you a more advanced level for really working the rectus abdominus muscle. This move will.
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from The Living Clearly Method: 5 Principles for a Fit Body, Healthy Mind & Joyful Life | |
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from Solitary Fitness You Don’t Need a Fancy Gym or Expensive Gear to be as Fit as Me | |
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from Exercise for Special Populations | |
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from Implant Dentistry E-Book | |
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from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game | |
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from Tracy Anderson’s 30-Day Method: The Weight-Loss Kick-Start that Makes Perfection Possible | |
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from Weight Training For Dummies | |
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from Fundamentals of Chiropractic E-Book | |
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from Glute Lab: The Art and Science of Strength and Physique Training |
164 comments
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Jeff needs to be leaner, now we can see every single ome of his muscles, but we wanna see nerves firing signals to the muscle fibers, so you gotta keep working man
https://www.youtube.com/watch?v=p52lKe5zb0w I m super curios what u think about that jeff?
I don’t know why but whenever I do this I get pain in the lower back. What should I do? Can anyone please help me by answering.
It helped me a lot to keep the knees pressed together while doing this
The first 2 of these are done by the hip flexors, with the abs only working as stabilizers. The 3rd one is a good ab exercise
I am getting a little lower back pain. What am I doing wrong?
Huh having your legs straight doesn’t make them heavier, legs that weight 50lbs will always weight 50lbs, folded or not What changes is the bending moment on the joint created by the force of the legs’ weight. This bending moment is greater the further away the center of mass is from the joint, that’s why it’s harder to do the exercise if your legs are straight, because the legs’ center of mass will be further away from the pelvis so you’ll have to counter a greater moment. The opposite reasoning would be to think about opening a door pushing the door knob or pushing near the hinges. It’s way harder near the hinges because you’d have to create the same moment at close range (hinges) as you would at longe range (knob), meaning the force would have to be greater.
I like your videos man, but you talk a lot.. and why do you spend so much time telling us how it’s done wrong, just concentrate on doing it right.
What is the difference between leg raises on the floor and hanging. Is there any benefit I’m missing?
How do you do the hanging leg raise without your entire body swinging. I can get my legs up and can control on the way down, but maybe the movement up is too explosive? Or do I need to work on how I’m gripping the bar?
hey Jeff can diastasis recti be corrected thru exercise, can you do a video on this
Looks and feels like it works all of the abs and not just the lower abs.
can anyone tell me why i only feel this exercise in my armpits? it feels like nothing for my abs
Tried doing leg raises today without those elbow harnesses (I guess that’s what you call them) and I felt tremendous shoulder pain. I could perform the leg raise but at the cost of agonizing my shoulders. Am I doing something wrong?
What if I’m too weak and heavy to even hang from the elbow chair thing?
tip for progression between the captain’s chair and full on hanging leg raise is do move to the dip bar in between. helps build the body tension you need for the full hang
Very helpful! I’m a beginner and this video has helped me learn what I’ve been doing was the wrong method! Thank you so much!
I can’t bring my legs all the way down without a popping sound in my lower back. So I always bring them down to the midway point.
2:09 the explanation here is wrong, it felt heavier because of the principle of leverage
This looks like it works great but is it safe for someone with a herniated lumbar disc?
When I do a leg raise something goes with my veins like leg veins it started to hurt so much I can’t do it anymore
What if you have a hard time learning how to curl your pelvis through the hanging leg raise? I find I’m able to do a lot of ab work but for some reason can’t do the toes to bar or the pelvis leg raise that you show (but I can hold an L sit)
THIS IS NOT A REVERSE CRUNCH!!!
Come on LIVESTRONG.COM FOLKSVet your Uploads!!
Cheers!!
Why do my shoulders absolutely kill when doing any hanging from my hands.
Do I need to keep my whole upper body tensed?
I cant do many leg raises if I do this
Who else came here cause of the app six pack in 30 days or lose fat in 30 days like to say yes
Question, when I do leg lifts, I have some discomfort in my lower back at first, then after 3 or 4 reps it becomes a sharper pain. How can I fix this? I’m new to doing core exercises.
…But how is a beginner supposed to do these, when even Jeff is suffering a bit here??? How do I get the strength to do these well?
Great video, this is the best ab work out out there, no machine or weight can compete with it
I feel some abs pain, but also leg and lower back pain. I don’t know why. My posture should be good. I’m doing just lik you. Any advice?
Guys dont do this exercise.. I did it yesterday and my lower back is killing me!!!
My back hurts when I do leg raises. It like the bone above my butt is aching
Jeff can you do more stretches videos?
I liked the chest stretch pushing ones shoulder into the corner of a wall.
I can’t keep my legs straight like that when I raise…knee problems. Does that matter?
Isn’t these leg raises or are they called reverse crunches too?
Has anyone ever tried to break a Guinness world record with the most amout of leg raises. Do you know the latest score?
I can’t do leg raises except one leg at a time on the captain chair and then only to 45 degrees. I can do 50 sit-ups until failure. Have lost 100 pounds but am still about 35 over. What can I do to develop strength and flexibility to do leg raises?
I’ve heard this exercise is not very good for your lower back… I’ve got a bit of an iffy lower back from sitting too much… don’t want to worsen it. What do you think? Is this exercise ok?
If you’re about to comment, I just want you to remember this:
NO ONE GIVES A FUCK WHY YOU’RE HERE!!!!!
I been looking for a good oblique workout and I just recently been able to do clean hanging leg raises. This is gonna be good. I have a great 6 pack and not a skinny pack but not so good obliques. So can’t wait to do some sets of this and maybe 3 months down the line have some good ones popping out. Jeff you are amazing.
i used to have a keg now i finally weigh 195 and from 255. Cant wait till i finally have visible abs so i could lure the ladies cause they like 6 packs not kegs. Kegs just at parties:[.
She is strong….really. I stopped just after 4 or 5 reps….she was even talking while demonstration….huge respect to you madam……
How many is too may? I just completed 200 quite comfortably. Should i make them harder by putting on ankle weights? Does the body become immune to this exercise or any exercise if over-doing and simply not work anymore!
thank you sooooooooooo much!
have been doing it wrong and it hurts my lower back..
I even struggle doing 5 reps, much harder than I thought. Guess Im in worse shape than expected. Gotta start somewhere
he fkin did obelisks and looked tighter then when he started
does anyone know if you should be activating your lats while hanging? just started doing these and cant figure out how to do without getting a sore shoulder/swinging my entire body
Jeff, I really love your videos. Only if you could lower your voice an octave and a few thirds and slow down your tempo a bit… ’cause it’s still ringing in my ears.
i’ve watched 5 different videos about reverse crunches and every video shows a different exercise
Not a reverse crunch, more like.a regular crunch and.a reverse crunch at the same time…still, she has some serious abdominal strength that should be applauded
I get pain at my infraspinatus/teres minor insertion when I perform reverse crunches. Can you give me some advice regarding strengthening/counteracting this issue?
I have been watching this channel for a long time,but in Spanish, and this is the first time I ear the real Jeff voice lol
Don’t necessarily agree with the “don’t go too high part”. Go as high as you can in my opinion. Also, I think it’s called a Roman Chair
My coach called them negatives.
But I’ve done this way, and my coach had us do it where we bend our knees coming up, shoot up, and then come back down with straight legs. And we alternate a straight shoot, and a twist towards each side, per rep.
i love the hanging leg raise it really kills my abs especially more so now that I’ve seen this video.
I have really long legs, so I have a really hard time lifting them…
Ive noticed the hardest part about working out is also the most crucial part of working out and that is feeling the pain in the muscle of the exercise because the pain is your muscles tearing which will cause them to grow back bigger
Why do these workouts seem so easy but on real life it’s a challenge
Der Winkel von der Aufnahme ist nicht so gut, da hätte man es von der Seite besser gesehen.
1st of February 2019 I will tell u if any changes happens by March the 1st:)
This is not a reverse crunch. This is mix of a crunch and the end of a reverse crunch. Very weird.
I have a workout app and they told me to do 10 reverse crunches and I didn’t know what they were now it
My dance academy does a variation of this that absolutely KILLS. We have to lower our legs just above the ground for 8 seconds, hover them for 4 seconds before raising them for 8 seconds
O aplicativo mandou eu fazer 40 desses me fudi…………….
Lol im here doing 100 but i chop it. 25 at a time because its going to kill me
When we go too high like tuck front lever, it works more on the latisimus dorsi back muscle wings.
Just lifting our leg to 45 degree, half range is much more effective for the abbs, ie, to do without swings/momentum on our body
Great video Bro, but Jeff, on one of your vids you said to go underhand but in this vid you’re overhand. I’m dealing with a jacked up L5/S1 with a touch of OA, but I find that it’s better when my abs are conditioned and I don’t want any unnecessary movements. I plan to incorporate the hanging leg raises as most ab exercises kill my back, any other pointers?
my legs start to shake after like 15 repeats
also is it okay if i do it on the bed?
Do i have to use my abs and hips area only to get my ass up or do i have to apply the force of my hands too?
Thanks Jeff, I both love and hate you right now because after 10 reps I wanted to die…but I can’t deny it’s a great workout.
Yes,can see and feel the change in lower abdominal yet not completed 30 days!!
I have scoliosis and everytime i do this something in my lower back is like colliding like my bone it’s making a sound is it bad?
Your videos are amazing! Do you happen to have an app like “Home Workout” to reach out to more people? Many of us struggle to find the right set of exercises for our intended goals. I know it doesn’t substitute a good coach but they are also not common to find, let’s say. A dedicated app is the next move for a guy like you.
I end up swinging. Can any one tell me what I’m doing wrong?
who’s here because their pe teacher assigned them a workout over quarantine?
How do you prevent your back from arching? I try to keep it pressed down but my body don’t listen to my mind lol
My wrist hurt when I’m doing it, is that normal? It’s very painful
I’m so proud of myself. I was doing something right before Jeff even told me.
I get a very annoying, though not painful, pop in my right hip when I do this with my legs together. If I separate them a bit, it goes away. Any fix for this?
Your lower back is leaving the ground, this is not suppose to happen…look at 0:54 lower back is off ground, back has arching is not flat on ground, this is not good form.
Bought your app totally worth it,already seeing results in the first week❤
Does anyone have air get into their “bumm” when raising their legs? I feel embarrassed having it every time I raise both my legs. I used to have this doing jumping jacks but it faded away as soon as I controlled my breathing.
I think this is one of the most useful videos. It adresses a common problem which I also have.
You’re great with explaining with ease and understanding, yet with all the knowledge we need to know. Plus, the visuals) examples. Awesome. Thanks a lot!! Learned so much
How can someone, just how can you be ripped and 0 body fat 24X7X36 for years. Must take discipline dedication, self control. I guess Jeff has to do it to stay relevant but still hats off to this guy.
Look at him, he is out of breath doing that so I doubt many normal people can do that
So this is like combining Bottop-ups and Leg raises in one exercise, isn’t it?
Thanks!!! The videos helped alot. So far my vert has improved by 10.5 inches.JUMPHIGHERPROGRAM.COMUV.COM
This is my fave exercise, especially when it started to burn inside.
90% of everyone in this chat aren’t serious about working out.There just here to post memes
would you miss anything if you use the machine instead or is there no difference?
Probably one of the few that actually does exercises correctly. Good job. Nothing annoys me more than “trainers” showing the rest of the world who doesn’t know any better, exercises down wrong. Good stuff Jeff
1:42 “The focus is now to get my ass to you.” Jeff Cavaliere
What if I bend my legs slighty, I feel my abs more if I bend my legs a bit, I don’t shorten them, but if I do it straight, I feel weird, I don’t feel it as much. I try to use the least amount of momentum When I keep them straight.
Making so much sense I found myself subscribing within a minute of watching
When doing these, should i “lock” my shoulders out when hanging so that i can solely focus on the ab portion of the movement? or should i pull up slightly and partially engage my lats before “showing your ass”? the reason i ask is cause ive always done the former and while i do feel the contractions where i think i should, my shoulders, palms, and my hip flexors start to fatigue only after a set or two. Ive found that “Showing your ass” becomes a bit more manageable when pulling up slightly and engaging my lats but my only problem is that this becomes extremely fatiguing very early on. which way is the proper way to do this?
I can’t seem to do heels to the heavens without bending my knees, any suggestions?
What are we missing out on if we exclude the upward push at vertical?
“Effort is everything.” I think I may have found my new mantra. Thanks, Jeff..
my back arches naturally because of my butt even when I lay down flat
Jeff, can you do a video on the best way to condition the oblique muscles? At your convenience of course?
I have 3 days left of my 30 day challenge and I gotta say I love it, never felt better. But, I gotta these are the fucking worst, I’ve never felt more torture, if u get past this u can do anything. keep at it wishing all of you the best
I bend my knees because my hips are too tight and that’s what I got from Jeremy Ethier. I’m a fan of both channels, btw.
My problem is i simply can’t straighten my legs completely. I guess it’s a flexibility problem.
I hurt my lower abs doing this about a month ago and it still doesn’t feel any better:/
Should the knees of both legs have to meet or di not meet? please reply
I can’t keep my legs strait. My legs are super long so I have much more weight to move.
When i lower my legs down i get a slight pop in my lower back, barely feel it, though am concerned that it will cause a disk to dis-allign over time. Even with my legs a little bent, to the point of not really feeling the workout in my stomach it happens less, but is still there
my lowerback start to feel uncomfortable when going leg raises
How to get abs
100 sit ups, 100 push ups, and 100 squats + a 10 km run.
Repeat until your bald.
My back always makes popping noises when I do these and the v sits… doesn’t hurt but scares me
you know what the problem is that i m not able to lift my upper body up to the thighs
I wish I saw this a year and a half ago. I literally used to do 250 strict leg raises In one set every day. I got moderate results but started getting lower back problem as a result of the hip Federer being over worked. I found YouTube and and do 1-3 videos 5-6 times a week along with long planks and got great results.
I’m having trouble keeping my back from arching. Can you explain how to prevent back from arching? “pressing” doesn’t seem to do the trick.. Am I not tensing my abdominal muscles enough?
Would be very interested to know what hanging, pull ups, chin ups, overhead press, lateral raises etc do to the shoulder joint. Particularly, if one suffers from ac joint arthrosis or impingements. Please be so kind and helpful to do a video on that.
I am sure that you will find good way to learn on workouts Unflexal handbooks.
Hi Livestrong, can i share this video for my thesis? thanks before:)
does anyone else not have the ability to make there legs straight to do this:L
One thing that allot of people forget to mention which should be obvious but in allot of ways is not.. remember to BREATHE!!!!!! while contracting your abdominal muscles.
I’ve got a bit of a curve in my lower back. Doing this exercise really kills and hurts my back. Any tips? Thanks!
My mind says It is very easy to do but but my soul says Waaah! very hard
you’re amazing and beautiful keep it up and thanks for the video
How can I make my legs stay straight whilst raising them? When I try, I feel that my legs starts failing its motions
Thanks so much jeff for.this tutorial now i know the right way how to perform reverse crum godbless sir jeff pray always to jesus and keep safe
At some point I watched one of your other videos where you did these leg raises on a pull-up bar. I gave it a try and on the first raise I hurt my left shoulder. Now my shoulder had been previously injured and it had been healing slowly over the last year and was actually feeling almost normal again. I notice that you were doing these with a slight bend in the elbow, and I did this with straight arms. This has set my shoulder healing back a couple months. So I advise caution with this.
Is it okay to have back pain while doing it?or Im Doing it wrong?
Man I’m lucky I can do anything man but 4am to 4pm with helping my nephew out in school still and 4 to 4 its k for now I’m trying.
This exercise is done for hip flexor muscle but people in gyms do this for abdomen muscle
What is the use of this exercise? I have been doing 40 times of it daily after i started discovering it on my own and liking it. Bdw im 85 kgs
I watched a video on abs and it said to do these leg raises and I couldn’t do them to start. I was looking for s video on how anyone can do it, and I also needed to do exercises for obliques on-top of the six pack. So I’m like, lemme come back to Jeff and see what he has to say. (First 15 seconds of this video)
“Here is how to properly do leg raises, how anyone can do them, and how to target abs, obliques and even hip flexors.”
I bow to the king
Lol good luck to everyone starting their new years workout challenges. Hope you all succeed for more than 12 days
I can not do it, my nose won’t touch my knees..is there easier exercise to get those muscle prepared?
Should i stretch legs while doing it or is it ok to bend a bit
Do you dead hang or engage your lats and raise a bit? The exercises are way easier and feel more comfortable when I do this
… and trying to keep out of the contortionization phase, that leads to the agonization phase making you wind up in the bozo-ization phase…
My little Brother (8) can do these perfectly although he never trained it but I (15) can’t do a decent one without lifting my back or pressing my arms against my butt. Can someone tell me the problem?
If you have APT, should you avoid doing hanging/lying leg raises?
Whenever I try to sit down after this workout, parts around my ribs and upper stomach always hurt. It hurts so much that I can just lie back down until it goes away. Anyone know why?
This is close to what I have my clients perform, but the exercise that I have them do takes a way more muscular control. I’m helping them to develop the complete mind-muscle connection and I want them to really feel what I’m talking about. But you’re right, working the core (when done correctly) can be done in so many ways.
Now I don’t know much about vertical leg crunch abdominal exercises. But i do know one thing, that’s one class A ass….well lets say B+…
My dream is to become the female version of you! You are so helpful, your videos have changed my life. Studying for NASM CPT now, because of you. THANK YOU.
Keep your head and ears parallel to your arms on the dead hang, then do toes to bar, tell me if it’s easy.
I need help I can do these very good but my stomach gets hard and pops out towards the bottom what do I do
I always feel ab exercises in my upper abs. Only my upper abs, for every single workout. How could i fix this?
Whenever I try to do a reverse crunch it feels like I’m training my arms and legs more then my abs so clearly I’m not doing it properly. What should I do?
You trying to kill me? My neck kills my when i do this excersice. Also cant do normal sit ups because of my neck
Do monkey pullups can help do a 2×1 compound (Pullup & Abs exercise)? (Busy guy here)
Will this still work if I can’t stretch my legs all the way out?
Poes no deben poner sus manos atrás de su cabeza, eso te hace forzar tu cervical y por ende dañarte
1:57
Once the legs are vertical the leverage is greatly reduced
I can’t bring them all the way up. I have stiffness in my erm thighs? Or hamstring.
its crazy how jeff is talking so calmly and casually whilst insanely doing these leg raises
me a beginner about to this 20 times 3 times a day bc of jungkook
Sorry if this is a really dumb question. But what can you do if you have a lot of side fat and you cannot keep your back flat on the ground? Again sorry for the dumb question but I really need to know.
I learned to put my hands under my butt during this to prevent the lower back rising off the ground…Which is destructive to the lower back and inevitably leads to pain.
A joint in one of my hip flexors hurts when I let my legs descend. It feels like I’m cracking my joint just trying to lower it, it feels stuck. Anyone got some advice? Should I ignore this and just perform the exercise, or look for an alternative?
Does it matter if my arms are bent more like I’m doing a pull up and hang that way rather than hang off the bar with my arms straight as it kills my shoulders. I can still feel it in my abs the way I do it but without the pain in the shoulders?
She’s in such bad physical condition that they had to stop filming before she passed out.
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Or simply turning your palms inward and hanging in chin up position increases hanging strength/helps with shoulder issue.
Everytime i do this the bone in my lower back (not sure if the tailbone or upper pelvis) hurts
My bone keeps popping in the middle of the back of my thigh when I lower it, it doesn’t hurt or anything it just feels weird.