How to Do
How to Do Single Vertical Leg Crunch on Bosu
The single vertical leg crunch on bosu should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single vertical leg crunch on bosu.
Beginning
Beginning Single Vertical Leg Crunch
Begin with the lower back in neutral position, or extend the spine until a slight stretch is felt in the front trunk muscles.
Movement
Single Vertical Leg Crunch Movement
1. Begin to slowly flex the trunk.
2. Simultaneously flex one knee and hip and flex both elbows, pulling them in toward the center of the body.
3. Hold at the end of the trunk flexion movement and continue to extend the knee and elbows until they are straight.
4. At the end of the movement, the extended leg should be perpendicular to the floor and the arms should be parallel to the floor.
5. Pause at the end of the movement, then slowly lower back to the starting position.
6. Perform 8 to 20 repetitions to fatigue.
7. Alternate the extending leg with each repetition.
Benefits
Single Vertical Leg Crunch Benefits
The vertical leg crunch is efficient for engaging the lower back extensors, transverse abdominals, and even the external and internal obliques, in addition to the rectus abdominis.
Exercise Aliases
How To Do BOSU Ball Crunch Kicks, BOSU Ball Crunches, Ab Workouts.
