A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work.
What this exercise works
Muscles
rectus abdominis · obliques
Goals
hypertrophy
Equipment
Weight plates
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Lie on your back and park your legs so your hips cannot help: brace your feet against a wall or a box, or hold your legs up with the knees bent.
Hold a weight against your chest with both hands -- a plate, a dumbbell, or a kettlebell all work.
Crunch up, lifting your shoulder blades off the floor.
Lower with control.
Repeat.
Technique cues and common mistakes
Exhale as you crunch up and inhale on the way down.
Keep your neck relaxed instead of pulling your head forward.
Press your lower back into the floor throughout the movement.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
