Seated 8 Leg Crunch

The Seated 8 Leg Crunch is a fantastic exercise that targets your core muscles, specifically your abs and obliques. This exercise is performed in a seated position, making it a great option for those with stability issues or lower back pain. The Seated 8 Leg Crunch is effective in strengthening your abdominal muscles and improving overall core stability. To perform the Seated 8 Leg Crunch, you start by sitting on the edge of a sturdy chair or bench with your feet flat on the floor. Make sure your back is straight and your core is engaged. Begin by lifting your right foot off the ground, extending your leg straight in front of you while simultaneously crunching your upper body toward your lifted leg. Aim to touch your fingertips to your toes or as close as possible. Return to the starting position and repeat the movement, this time lifting your left foot and crunching towards it. Alternate sides for the desired number of repetitions. The Seated 8 Leg Crunch offers a modification to the traditional crunch exercise by incorporating an alternating leg extension. This adds an element of balance and coordination, engaging more muscle groups throughout your core. This exercise can be intensified by adding ankle weights or holding a dumbbell or medicine ball against your chest. Remember to always warm up before performing any exercise and consult with a fitness professional to ensure proper form and technique. Incorporate the Seated 8 Leg Crunch into your regular core workout routine to strengthen your abs, improve balance, and enhance overall core stability.

Instructions

• Start by sitting on the edge of a flat surface, such as a bench or chair, with your legs extended in front of you.
• Lean back slightly while keeping your back straight and engage your core muscles.
• Bend your knees and bring them towards your chest while simultaneously bringing your upper body towards your knees.
• Focus on contracting your abdominal muscles as you perform this movement.
• Hold the crunch position for a second or two to intensify the engagement of your abs.
• Slowly release the crunch and lower both your upper body and legs back down to the starting position.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your core muscles during the entire exercise.
• Keep your neck and shoulders relaxed to avoid unnecessary strain.
• Control the movement by using a slow and controlled tempo.
• Exhale as you crunch forward and inhale as you return to the starting position.
• Try to touch your elbows to your knees without using momentum.
• Maintain proper posture and keep your back flat against the seat.
• If you feel discomfort or strain in your lower back, reduce the range of motion.
• Avoid using your hands to pull your head forward as this can strain your neck.
• Include this exercise as part of a well-rounded abs and core workout routine.
• Progressively increase the difficulty of the exercise by adding weights or using an incline bench.