Knee Up Crunch
Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of Knee Up Crunch
Knee up crunches are a great way to build up your abdominal muscles and strengthen your core overall and is a slightly more advanced version of the standard Crunch exercise. If you find that doing traditional crunches hurts your tailbone or lower back, try knee up crunches as a substitute exercise. Knee Up Crunches focus on the same muscle group as other forms of Sit Ups sit-ups and crunches, but to perform them, you lie flat on your back and, instead of sitting up, bring your knees up towards your face.
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The Risks of doing Knee Up Crunch
Like any crunch exercise, is a popular core move but it isn’t safe for everyone. It can place a lot of stress on your back and neck so, if you have any prior injuries in those regions, you should avoid this exercise.
How To Do Knee Up Crunch
1. Lie on the mat with a flat back and both hands behind your head.
2. Now raise your legs forming a 90 degree angle from the knees. This is your starting position.
3. Keeping the legs bent and close together, move your upper body without lifting your back and then come back to the starting position.
For Perfect Technique
• Keep your knees at a 90 degree angle and do not move them during the exercise.
• If the movement comes from your head or neck, you’ll increase the risk for injury. Use your core to raise your upper body.
• Move in a slow & controlled manner. Rapid movements won’t engage your muscles effectively.
• You can place your hands behind your head, but this can strain your neck. It’s best to try this hand placement after you’ve mastered the proper form.
Once you have mastered the Knees Up Crunch Ab Exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Seated Criss Cross
1. Start by sitting at a 45 degree angle on the floor with your legs straight and flat against the ground.
2. Tighten your abs and lift your legs off the floor.
3. Lower your right foot back down and lift your left leg up towards the sky, as you did with your right foot.
4. Bring one ankle over the other, in a criss cross motion down. (see illustration and video demonstration)
How To Do A Seated Flutter Kick
1. Start by sitting in an upright position on the floor with your torso at a 45-degree angle and your legs straight out in front of you.
2. Engage your abdominal muscles and lift both your feet off the ground whilst keeping your knees slightly bent.
3. Alternate between bringing your legs up and down as per video demonstration and illustration.