Male

Crunch leg raise

Muscles involved

Feel every single fiber in your midsection firing up as you execute the Crunch leg raise with precision. Using nothing more than your own bodyweight, this movement forces you to stay fully conscious of your internal tension from start to finish. You will notice your abdomen and obliques contracting deeply right at the peak of the movement, when your upper back and knees meet. The real magic happens during the descent, where you actively resist gravity instead of falling back down. Controlling that return builds an incredible awareness of your torso and sharpens your overall body control.

How to do it

1. Lie on your back with knees bent about 60 degrees and feet flat on the floor. 2. Place your arms behind your head for support. 3. Lift your upper back and knees towards your chest as you exhale. 4. Lower controllably to the starting position as you inhale.

Equipment required

Peso corporal

Muscles worked

Tips

- Exhale as you lift your back and knees for a greater abdominal contraction. - Avoid pulling your neck with your hands; your hands only provide support. - Maintain a controlled movement, especially during the lowering phase.