Legs Up Crunch: Fabulous Toning Body Weight Ab Exercise

Are you struggling with burning belly fat and toning your core muscles? Have you tried endless sit-ups and crunches, but still can’t seem to achieve the results you want? You’re not alone. Many people experience this frustration despite their efforts. The common cause of this problem is often improper execution of exercises which leads to wasting time on ineffective workouts. The solution to this problem lies in mastering the technique of the legs up crunch. In this post, I’ll be sharing how to execute a perfect legs up crunch to target your abdominal muscles, making your workout more effective and efficient.

Legs Up Crunch Summary

  • Primary Muscles: Rectus Abdominis
  • Secondary Muscles: Obliques
  • Equipment: Body Weight
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Legs Up Crunch Instructions

  • Begin by laying on your back, your legs, and your arms pointing up.
  • Then reach your hands to your ankles by pulling with your core.
  • Then lower your upper body back down to the deck.
  • Continue executing these crunches for 10-20 reps.

Video Tutorial

How to Do Crunches

Legs Up Crunch Muscles

Target (Agonist)


Dynamic Stabilizers

  • None


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the legs up crunch exercise highlighted in red and the rest in blue.

Benefits of Legs Up Crunch

The Legs Up Crunch is an effective exercise for strengthening the Rectus Abdominis muscle. This core muscle, which is responsible for controlling the flexing of the trunk, is targeted when performing this exercise. By using your own body weight, the Legs Up Crunch helps to create tension in the abdominal area, increasing its strength and stability. Furthermore, this exercise also helps to improve posture and balance, making it a great addition to any strength training or fitness routine.

Tips for Performing Legs Up Crunch

You’ve come to the right place if you’re motivated to enhance your legs up crunch performance. These tips can allow you to fully benefit from this first-class workout and maximize its results. You’ll have the ability to shape your stomach muscles, and minimize your chance of injury. So let’s get begin and look at what these tips can do for you.

  • Start off with the Right Form: Make sure your legs are up and you’re using your core muscles to do the crunch. This will help ensure that you’re getting the most out of the exercise, and you’ll be able to target the right muscles for maximum benefit.
  • Pace Yourself: Don’t rush through the exercise, as it’s important to focus on maintaining proper form throughout the entire movement. Doing so will help you avoid any potential injuries and will also make sure you get the most out of your workout.
  • Use a Mirror: It’s helpful to use a mirror while doing this exercise so you can make sure your form is correct and you’re targeting the right muscles. This will help you get the most out of your workout, and will also help prevent any potential injuries.

Benefits and Tips Video

Benefits of Raising your Legs up against the wall | Medicalwale.com

Frequent Mistakes To Avoid

Staying away from errors might mean the difference between a productive workout and a painful injury when executing legs up crunch. Also, to maximize your benefits of the exercise, proper form is required. Through avoiding common errors, you can raise your ability to achieve your desired results. Not only can avoiding these mistakes increase your strength, but also can assist in you feeling more confident and inspired when at in the gym. Then let’s begin on avoiding those common mistakes and making this exercise a normal part of your fitness training.

  • Not keeping their neck aligned with their spine – This mistake can lead to neck strain and even injury if not done correctly.
  • Not engaging their core muscles – Without engaging the core, this exercise becomes ineffective in toning the abdominal muscles.
  • Not maintaining good form – Bad form not only decreases the effectiveness of the exercise, but can also increase the risk of injury.

Find More Bodyweight Exercises Here

Variations and Complementary Exercises

If you’re looking for variations, complementary, or alternative exercises to supplement your Legs Up Crunch routine, there are plenty of options available. From classic core exercises to more advanced movements, these exercises will help you target the same muscles as the Legs Up Crunch. Below is a list of some of the best exercises to mix into your workout.

Leg Raise Hip Lift

Graphic image of Leg Raise Hip Lift.

Leg Raise Hip Lift is a great complement or alternative exercise to Legs Up Crunch. It primarily targets the lower abdominal muscles and hip flexors, while Legs Up Crunch emphasizes the upper abs. Leg Raise Hip Lift is performed by lying on your back with your arms at your sides, raising your legs off the ground and lifting your hips to create a bridge position. It is important to keep your core engaged throughout the movement and make sure your back remains flat against the floor. The exercise can be made more challenging by holding a medicine ball between your feet, or by adding a twist at the top of the movement. It is a great way to target the lower abdominal muscles and hip flexors while working on coordination and balance.

Knees Up Crunch

Graphic image of Knees Up Crunch.

Knees Up Crunch is a great alternative or complementary exercise for Legs Up Crunch. It works the same muscles in the core, but requires less balance and stability than Legs Up Crunch. Knees Up Crunch can also be modified to target different muscle groups, such as the hip flexors or obliques. To perform the exercise, start by lying flat on your back and bringing your knees up to 90 degrees. Engage your core and crunch up, bringing your elbows to your knees. Hold for a few seconds before returning to the starting position. Repeat for desired number of reps. Knees Up Crunch is an effective way to work the core while also providing a low impact exercise option.

Jack Split Crunch

Graphic image of Jack Split Crunch.

Jack Split Crunch is an exercise that focuses on the muscles in the hips, core, and glutes. This exercise is great for strengthening the lower body and can be used as a complement or alternative to Legs Up Crunch. With this exercise, you start in a push-up position and then bring your left foot up to the outside of your right elbow and then switch. This helps to activate the glutes, core, and legs, providing a comprehensive workout for your lower body. Additionally, the alternating movement between each side helps to build strength and balance.

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Jack Plank

Graphic image of Jack Plank.

Jack Plank is a great alternative or complementary exercise for the Legs Up Crunch. This exercise involves lying on the ground in a plank position and lifting one leg up as high as possible. This exercise helps to strengthen the core muscles, while also engaging the glutes, hamstrings, and quads. It helps to improve balance, coordination, and stability while also providing an extra challenge for the abdominal muscles. It is an excellent way to build strength and endurance in the lower body.

Jack Knife

Graphic image of Jack Knife.

The Jack Knife is an excellent alternative or complementary exercise for the Legs Up Crunch. This exercise is great for strengthening the core, improving balance and stability, and developing hip flexibility. It requires you to keep your legs straight while lifting them off the ground and bringing your knees up towards your chest. You then extend your legs out and up in a ‘V’ shape. This exercise puts more emphasis on the abdominals and obliques than the Legs Up Crunch. It is also a great way to build strength and power in the lower body, as well as improving range of motion and flexibility.

Hip Thrust Crunch

Graphic image of Hip Thrust Crunch.

The Hip Thrust Crunch is a great complementary exercise to the Legs Up Crunch, as it targets the same primary muscles in the abdomen and lower back. It is a dynamic exercise that requires a different movement pattern than the static Legs Up Crunch. To do a Hip Thrust Crunch, the person lays on their back with their feet flat on the floor and their knees bent. They then thrust their hips up and crunch their upper body towards their knees. This exercise engages the entire abdominal wall, as well as the glutes and lower back muscles. It is a great alternative to Legs Up Crunch, as it works the same muscles but in a different way.

Find More Abs Exercises Here

Opposing Complementary Exercises

To maximize the benefits of Legs Up Crunch and reduce the risk of injury, it is important to include exercises that work the opposing muscle groups. These exercises will help to balance out the movement of the Legs Up Crunch and help you to achieve your fitness goals. The following exercises can be used to work the opposite muscle groups as the Legs Up Crunch.

45 Degree Twisting Hyperextension

Graphic image of 45 Degree Twisting Hyperextension.

The 45 Degree Twisting Hyperextension is an excellent complementary exercise to the Legs Up Crunch as it works the opposing muscle group. This exercise targets the lower back, glutes, and hamstrings while the Legs Up Crunch targets the abdominal muscles. The 45 Degree Twisting Hyperextension is performed by lying face down on a hyperextension bench, with the hips tucked and feet firmly planted on the ground. With your arms crossed, slowly twist your torso to the left and right while keeping your hips tucked. This exercise is great for strengthening and toning the lower back and glutes, while also providing a great stretch for the hamstrings. Doing these exercises together will help to create balance in your muscles and provide a great full-body workout.

45 Degree One Leg Hyperextension

Graphic image of 45 Degree One Leg Hyperextension.

The 45 Degree One Leg Hyperextension is an excellent exercise to complement the Legs Up Crunch. It works the opposing muscle group and helps to stretch and strengthen the lower back, glutes, and hamstrings. It involves lying on a 45-degree angled bench with one leg up and the other leg bent, while keeping your feet in contact with the bench. The movement involves lifting your torso while extending your leg at the same time. This exercise helps to strengthen the lower back muscles, while also stretching out the hip flexors and hamstrings. By pairing this exercise with the Legs Up Crunch, you can achieve a complete lower body workout that targets both your upper and lower body muscles.

45 Degree Hyperextension

Graphic image of 45 Degree Hyperextension.

The 45 degree hyperextension is a great way to complement the Legs Up Crunch exercise. This exercise targets the lower back muscles, which are the opposing muscle group of the abdominal muscles targeted during the Legs Up Crunch. By engaging in the 45 degree hyperextension, you are strengthening your lower back muscles, which will help create a balanced physique. Additionally, this exercise can help improve your posture, as it helps to counteract the effects of sitting for long periods of time. It is a simple yet effective exercise that will help to strengthen and tone your lower back muscles.

Get Strong Abs with the Legs Up Crunch!

Get ready to feel the burn and get strong abs with the legs up crunch! This exercise targets your rectus abdominis muscle, which is responsible for creating the six-pack look. It is a challenging exercise that requires a bit of balance and coordination, but the results will be worth it. Not only does the legs up crunch work your abs, but it also engages your hip flexors, which are important muscles for stability and posture. Whether you’re a beginner or an experienced fitness enthusiast, this exercise can help you achieve your fitness goals and strengthen your core.

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises

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