Vertical Leg Crunch is an alternate version of the Basic Crunch. This version of crunch will ensure your lower back is always press against the floor whereas in basic crunch, some people have the tendency to raise the lower back.
Vertical leg crunch works the rectus abdominis. Just like Basic Crunch, it helps you getting a flat, toned stomach, provided you have a healthy diet and regular cardiovascular exercise.
Steps:
- Lie on your back on an exercise mat or carpeted surface. Extend both legs straight up in the air so that they are perpendicular to the floor. Place your fingertips lightly behind your ears.
- Slowly raise your head, shoulders, and upper back off the floor. About 3 to 5 inches is good enough. Do not pull your neck up with your hands. Keep your chin off your chest.
- Once you are up there, hold for a moment, then return to the starting position.
Tips:
- Keep your legs up in fixed position throughout the workout. You can have slight bend in the knee and cross your feet at the ankles.
- You can also perform this exercise with your lower legs resting on a chair. This might be easier for novices.
Category: Abs 
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Yavor // Mar 12, 2009 at 12:26 PM
The reason why this is such a good exercise is that it forces you to use the abs correctly. The main function of the abs in a dynamic exercises is to shorten the distance between the sternum (chest bone) and the pelvis. And this is exactly what happens here.
Yavor
Bengbeng // Mar 15, 2009 at 9:31 AM
I tried this after reading this post but my wings or is it back hurt. I was doing it on a towel on the floor. Maybe i was too ambitious.
mr fitness // Mar 16, 2009 at 3:46 AM
this kills my lower back, maybe i’m doing this wrong but it seems to not work my abs as much as my back
Tom Parker // Mar 29, 2009 at 7:12 PM
This is a very tough exercise but I’ve not tried it for years. Perhaps I should give it an introduction back into my abdominal routine.