Seated 8 Leg Crunch
Strengthen your core and sculpt your obliques with the Seated 8 Leg Crunch. This bodyweight exercise targets your abs and hip flexors for improved
Description
A seated exercise that targets the abs, using the body's own weight to provide resistance.
How to Do Seated 8 Leg Crunch
- 1Setup
Sit on the floor with your knees bent, feet flat on the ground, and your hands placed behind you for support, with fingers pointing forward or slightly out.
- 2Setup
Lean your torso back slightly, engaging your core, and lift your feet off the floor so your shins are parallel to the ground.
- 3
Exhale as you simultaneously pull both knees towards your chest while twisting your torso, aiming to bring your knees towards your right elbow.
- 4
Inhale as you slowly extend your legs back to the starting position, maintaining the torso lean and keeping your feet off the floor.
- 5
Exhale again as you pull your knees towards your chest, this time twisting your torso to bring your knees towards your left elbow.
- 6
Inhale and return to the starting position with control, completing one full repetition (one crunch to each side).
Tips
- Actively pull your belly button towards your spine throughout the movement to ensure your rectus abdominis and obliques are doing the work, not just your hip flexors.
- Avoid using momentum; perform each crunch slowly and deliberately, especially during the eccentric (lowering) phase, to maximize muscle time under tension.
- Exhale forcefully as you crunch your knees towards your chest and twist, which helps to further engage your deep abdominal muscles and stabilize your spine.
- Keep your torso stable and avoid excessive rocking or swaying. Use your hands for light support, but try not to heavily rely on them to maintain balance.
Common Mistakes
- ×Rounding the Lower Back: Avoid excessively rounding your lumbar spine; instead, maintain a slight natural curve by keeping your core braced and leaning back only as far as you can maintain good posture.
- ×Using Momentum: Do not swing your legs or body to complete the crunch; instead, perform the movement with controlled muscle contraction, focusing on the squeeze and release.
- ×Insufficient Twist: Failing to adequately twist the torso reduces oblique engagement; ensure you actively rotate your upper body to bring your knees towards the opposing elbow on each side.
Variations
Seated Side Crunch (Wall)
Strengthen your obliques with the seated side crunch against a wall. This bodyweight exercise targets your waist, improving core stability and side
Seated Leg Raise
Strengthen your core and hip flexors with the seated leg raise. This effective bodyweight exercise targets the rectus abdominis, improving abdominal
Negative Crunch
Master the Negative Crunch to build a stronger core. This bodyweight exercise intensely targets your rectus abdominis with a slow, controlled lowering
Frog Crunch
Strengthen your rectus abdominis with the Frog Crunch. Lie on your back, knees bent and out, feet together, then crunch up, engaging your core.
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Lying Leg Cross
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Side Plank Oblique Crunch
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Oblique Crunches with Straight Leg Lift
Target your obliques and sculpt your waist with the Oblique Crunch with Straight Leg Lift.
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